WARM UP:
- 10 Shuttle Run
- 10 Air Squat
- 20m walking lunges
- 20m broad jumps
- 5 Empty bar front squat
STRENGTH:
EMOM 6
- 5 Front Squat
ACCESSORY WORK: (8mins)
3Sets:
- 10 stationary barbell front alt. lunges
- 6/6 DB RDL
- 10 DB/KB hip thrust
WOD:
4 Rounds: (cap12)
- 250m machine
- 10 power clean
- 10 front squat
* 2mins rest
4 Rounds: (cap12)
- 250m row
- 10 deadlift
- 10 toes to bar / knee raises
Comments