Warm up:
- 10 Run
- 20m walking lunges
- 20m jumping squat
- 20m toes touches
Strength : (15mins)
* Back squat
- 3-3-2-2-1-1
Then directly into ..
4Sets:
- 10 Reps of back rack alternating lunges
WOD:
4 rounds for time: (cap 20mins)
- 400m machine (ski/row/ run)
- 20 DB alternating DB snatch
- 20 Wall-balls
- 10 Box jumps
Comments