Friday – November 4th

Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats
+
15 burpee no push-up

 
Warm-Up
Dynamic
Midline work

 
Strength
A.) Back Squat
4×10 – Same objective as last week

 

B.) Box Jump
7reps OTMx8 – Go High!

 
WOD
For Time – Preferably with a partner
25-20-15-10 cal on Assault Bike

Rest 1:1 Ratio

 

Cool Down
Foam roll legs

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