Mon – Dec 4th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
2 rounds
10 KBS
10 jump squats

 

Warm-Up
Dynamic

 

Strength
A.) Back Squat
1×1 @ 92.5%
1×5 @ 82.5%
1×10 @ 72.5%
1×20 @ 62.5%

 

WOD
OT4min x4
Row 300/250m
12 Thrusters @ 95/65
8 BBJO

 

Cool Down
1.) 3min on AB
2.) Foam roll quads and stretch hips

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