WARM UP
- 1 Min machine
- 10 Air squat
- 20m walking lunges
- 20m broad jumps
- 20m toe touches
STRENGTH
5 Sets:
- 3 Back Squat
* With 3sec pause at the bottom
Then ..
12 - 10 - 8 - 6 - 4 - 2
- KB sumo- deadlift
- KB reverse lunges
EMOM WOD
Every 2:30 mins for 15mins:
A.
- 20 Wall-balls
- 10 Single DB step up
- 4 Single DB devil press
B.
- 75 Skipping Rope
- 10 DB snatch
- 4/ 4 Single DB shoulder to overhead
C.
- 300m Machine
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