Friday

Pre Warm-Up

3 Rounds 

10 lunges 

10m butt kick 

10m high knee 

+

2 Rounds 

10 KBS 

5 burpees

 

Warm-Up

Dynamic 

 

Strength

A1.) Banded KBS

4×15 

A2.) Lunges With Front Leg Elevated 

4×10 to each leg 

 

B.) Yoke Carry – Back Rack 

5x50ft 

 

WOD

OTMx12 

8 Burpees 

20 DU 

 

Cool Down  

1.) 5min row 

2.) Foam roll hamstrings and t-spine 

3.) Spend 5min on hip mobility 

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