Mon – 27th

Pre Warm-Up
3 rounds with song shot
10 squats
5 lateral steps
5 high knees
+
2 rounds
15 KBS
10 sit-ups

 

Warm-Up
Dynamic

 

Strength
A.) Back Squat
1×1 @ 90%
1×5 @ 80%
1×10 @ 70%
1×20 @ 60%

 

WOD
OT2min x8
Odd: Sprint 200m – Max Reps DL @ 315/205
Even: Sprint 200m – Max Reps MU

 

Cool Down
1.) Row 1,000m
2.) Foam roll hamstrings and t-spine

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