Saturday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee

+

30 KBS 

 

Warm-Up

Dynamic 

 

SDLHP Technique 

Strength

 

A1.) SDLHP 

4×8

A2.) Box Jump Over 

4×10 

 

B.) GHDSU

4×12-15reps 

*15sec side plank to each side after each set

*Progressions given in class 

 

WOD

For Time – 12min cap

30-25-20-15

KBS @ 54/36

Push-Ups 

 

Cool Down 

1.) 3min ski erg

2.) 3 rounds 

10 pass through 

30sec foam roll t-spine 

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