30.5.2022

WARM UP

2x

- 10 Shuttle Run

- 10 Air Squat

- 20m Walking lunges

- 5 Empty bar good morning

- 5 Empty bar thruste

STRENGTH (15mins)

A. 5 x 3

- Push press

Then directly into ..

B . 4 Superset

- 8 Deadlift

- 12 DB Bench press

- 1min weighted elbow plank

WOD (cap17)

Buy in: 150 Skipping Rope / JJ

3 Rounds for time:

- 30 Thruster

- 20 Cal Row

- 10 Box jump over