Saturday

Pre Warm-Up

3 Rounds 

10 KBS

10 lunges 

10m butt kicks 

 

Warm-Up

Dynamic 

 

Strength

A.) Deadlift 

1.) Work to a heavy 5 TnG 

2.) Drop 30/20 for 3×4 

 

B.) GHDSU 

4×12-15reps 

*15sec side plank to each side after each set 

 

WOD

3 RFT – 18min Cap 

400m Run 

Max Reps Pull-Ups 

Run 400m 

Max Reps KBS @ 54/36

 

Cool Down 

1.) 5min row

2.) Spend 10min on problem areas 

Leave a Reply

Your email address will not be published.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