Monday

 

Pre Warm-Up
3 Rounds
10 lunges
10 sit-ups
+
3 Rounds
10 KBS
10 thrusters w/ BB

 

Warm-UP
Dynamic

 

Strength
A.) Front Squat
1.) Work to a heavy 3
2.) Drop 30/20 for 3×4

 

B.) Press
4×6 – No % but increase form last week

 

WOD
5 RFT – 20min cap
Run 200m
8 Pull-Ups
12 BBJO
Rest 90sec

 

Cool Down
1.) 3min AB
2.) Foam roll t-spine and lats

Leave a Reply

Your email address will not be published. Required fields are marked *