WARM UP
2x
- 30s Machine
- 10 Air Squat
- 20m bear crawl
- 5 inchworm
STRENGTH (12mins)
4 Sets:
- 5 Back Squat
- 10 Alternating Reverse lunges
- 10 KB Sumo-Deadlift
WOD (cap30)
For time
4 Rounds:
- 300m machine
- 12 Hang power clean
- 12 lateral burpees
* 2 Min Rest
4 Rounds:
- 15 Shoulder to overhead
- 15 Wall-balls
- 15 Box jumps
Comments