Wednesday – July 26th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats
+
15 sit-ups

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Back Squat
OT2min x5
5,4,3,2,1 reps @ 65,70,75,80,85
*3-3-1 tempo

 

 

WOD
10min AMRAP
8min AMRAP
10 PC @ 55%
Row 300m

 

Rest 5min

 

8min AMRAP
10 STOH @ 55%
7 Burpee C2B

 

 

Cool Down
1.) Row 5min
2.) Foam roll lats and t-spine

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