Saturday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

+

3 Rounds 

10 KBS 

5 Burpees 

 

Warm-Up

Dynamic 

 

Strength
A.) OT90sec x7

5 DL @ 245/175

8 Burpees 

 

WOD

15min clock 

0-5 = Box Jump Over @ 24/20

5-9 = DU

9-12 = Max cal on AB 

12-14 = TTB

14-15 = Pull-Ups 

 

Cool Down 

1.) 3min Ski Erg 

2.) Foam roll problem areas 

3.) Stretch problem areas 

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