Monday

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

 

Warm-Up
Dynamic

 

Strength
A.) OTMx9
1 Hang Clean + 1 FS + 2 PP

 

B.) Back Squat
1.) 1×2 @ 85-90%
2.) Drop 30/20 for 2×4

 

WOD
OT3min x5
20/15cal on AB
MAx Reps Unbroken WB

 

Cool Down
1.) 5min row
2.) foam roll quads
3.) 3min pike stretch

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