Warm up:
2 rounds :
- 100 m machine
- 10 jumping squat
- 10 push ups
- 10 sit ups
Strength:
10 Min work :
5 sets:
Back squat:
- 1 tempo back squat (3 seconds pause)
- 1 normal back squat
WOD: (20 min)
4 Rounds :
- 21 Cal Machine
- 15 Pull ups
- 9 Dual devil press
Comments