Mon – 19th

Pre Warm-Up
3 Rounds With Sling Shot
5 lateral Steps
5 High Knee
5 Squats
+
2 Rounds
15 Sit-Ups
15 KBS

 

Warm-Up
Dynamic

 

Strength
A.) Back Squat
1.) Work to a Heavy 5reps
2.) Drop 30/20 for 3×4

 

B.) Deadlift
4×6 TnG Reps – Heavy and feel good!

 

WOD
12min AMRAP
40 DU
20 Burpees
10 Thrusters @ 115/75

 

Cool Down
1.) Row 1,000m
2.) 3 Rounds
10 pass thru
20 sec foam roll t-spine

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