26.6.2022

WARM UP

2x

- 200m Machine

- 10 Air Squat

- 20m walking lunges

- 20m toes touches

STRENGTH

A.

21 - 18 - 15 - 12- 9

- KB Deadlift

- Barbell strict press

* Every set:

- 20m Goblet walking lunges

B.

:30 WORK / :20 REST x 9

- weighted wall-sit hold

- Front rack KB hold

- Plank

WOD

3 Rounds for time: (cap15)

- 400m Machine

- 12 thruster

- 12 pull ups