Wed – 21st

Pre Warm-Up
3 Rounds
10m butt kicks
10m hig knee
10m lunges
+
2 Rounds
10 KBS
15 Sit-up

 

Warm-Up
Agility

 

Strength
A.) HPC & Jerk Drills

 

B.) OTMx9
2 HPC & Jerk

 

WOD
4 Rounds – 22min cap
Run 200m
8 PC @ 135/95
Run 200m
8 Front Squat
Rest 90sec

 

Cool Down
1.) Row 500m – moderate
2.) Spend 2min in pike stretch
3.) 3min split practice

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