Mon. July 3rd

Pre Warm-Up
3 rounds
10m butt kicks
10m high knee
+
3 rounds
10 KBS
5 burpee

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Banded DL
8×6 @ 65/75% of 1RM DL

 

 

 

 

WOD
For Time – 12min cap
50 GHDSU
50 WB @ 30/20
50 Box Jump Over

 

 

Cool Down
1.) Row 5min
2.) Spend 5min picking 3 hip stretch

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