Saturday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

10 jump squats 

+

2 Rounds 

10 lunges

5 burpees 

 

Warm-Up

Dynamic 

 

Strength

A1.) SDLHP

4×12 

 

A2.) Box Jump Over 

4×10 

 

B.) GHDSU 

4×12-15 GHDSU

*15sec side plank after each set 

 

WOD

3 Rounds For Time – 14min cap 

12 KBS Front Squat On Each Side @ 54/26

24 Burpees 

 

Cool Down 

1.) 5min AB – moderate

2.) Foam roll quads and hamstrings 

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