Wednesday

Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee

10m lunges 

+

3 Rounds 

10 squats 

10 KBS 

 

 

Warm-Up

Dynamic 

 

 

Strength

A.) Zurich DL

4×6 to each leg 

 

B1.) Floor Press 

4×8 

B2.) DB Curl To Press

4×8-10 

 

 

WOD 

For Time – 15min cap 

Run 400m

15 Back Squat @ 225/155

Run 400m

12 Back Squat 

Run 400m

9 Back Squat 

 

 

Cool Down

1.) 5min row 

2.) 3min ski erg

3.) Spend 5min stretching problem areas 

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