Wednesday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

10 tuck jumps 

+

3 Rounds 

10 KBS 

5 inchworms 

 

Warm-Up

Dynamic 

 

Strength
A.) Deadlift 

4×6 TnG

*Specific load goals will be discussed in class 

 

B1.) Floor Press

4×8

B2.) DB Bent Over Row 

 

4×8-12 

WOD

For Time – 12min cap 

100 Single Arm DB Hang Squat Clean To Thruster 

*Every Min, Stop and do 5 burpees 

*Change arms at any time 

 

Rx: 35/20

Scale: 20/10

 

Cool Down 

1.) 5min row 

2.) 3min bike 

3.) Spend 5min foam roll lats and t-spine and glute 

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