Friday

Pre Warm-Up

3 Rounds 

10m bear crawl 

10m crab walk

+

3 Rounds 

30 single under 

150m ski erg 

 

Warm-Up

Dynamic 

 

WOD

Session #1 

3 Sets 

20 KBS @ 54/36

15 Burpee Broad Jump 

Max Set Of Bar MU (No more than 30sec rest after the last burpee) 

2min Rest 

 

Session #2 

4 Sets 

5 Power Clean @ 80% 

90sec SPRINT on Row 

2min Rest 

 

Cool Down 

Spend 10min stretching problem areas 

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