Warm up:
- 10 Run
- 10 Air squat
- 20 m walking lunges
- 20 Skipping rope
Strength:
12 Min work :
5 sets:
- 5 Back squat
- 12 Hip thrust
WOD: (26min)
12 Min AMRAP:
- 5 Power cleans
- 5 Bar facing burpees
- 5 Front squat
- 5 Push ups
* Rest 2 min
12 Min AMRAP:
- 10 Alt hang DB snatch
- 10 Toes to bar / knees to elbow
- 10 Single DB box step ups
- 20M backwards bear crawl
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