Wed – 22nd

Pre Warm-Up
3 rounds with sling shot
5 high knee
5 lateral steps
5 hip circles
+
20 squats

 

Warm-Up
Dynamic

 

Strength
A.) Front Squat
4×10 @ 65-75%

 

WOD
30min AMRAP
Run 800m
20 BBJO @ 24/20

 

Cool Down
1.) 3min Row
2.) 3min Bike
3.) Foam roll t-spine and lats

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