Mon – 20th

Pre Warm-Up
3rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
10 band pull apart
10 band row
10 band good morning

 

Warm-Up
Dynamic

 

Strength
A.) Back Squat
1.) Work to a Heavy 3
2.) Drop to 60-65% of “1” for 3x10reps

 

WOD
For Time – 22:30min cap (4 rounds)
In a 2:30min Window
Run 400m
Max Reps C&J @ 135/95

Rest 2min – Repeat until you accomplish 30 C&J

 

Cool Down
1.) 3min row
2.) 3min AB
3.) 3min like stretch

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