Tues – 14th

Pre Warm-Up
3 rounds
10m butt kicks
10m high knee
+
2 rounds
10 KBS
10 sit-ups

 

 

Warm-Up
Dynamic
Shoulders

 

 

Strength
A.) Deadlift
1.) Work to 85% for 1×2
2.) Drop 40/30 for 2×3 TnG

 

B.) OT2min x 5
5 Front Rack lunch to each leg @ 135/95 + 15 GHDU

 

 

WOD
3 Rounds For Time – 15min cap
25 Thrusters
15 Burpees Over the Bar

 

Rx: 95/65
Scale: 75/55
Masters: 65/45

 

 

Cool Down
1.) 3min AB
2.) Foam roll quads and hip stretch with bands

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