Mon – 13th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
20 lunges

 

 

Warm-Up
Dynamic

 

Strength

A.) Back Squat
1.) Work to a heavy 5
2.) Drop to 60% of “1” for 2×10 reps

 

 

WOD
.com WOD
3 Rounds For Reps
https://www.youtube.com/watch?v=0zCzaAFaYm8&t=10s

 

 

Cool Down
1.) Row 1,000m
2.) Foam roll quads

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