WARM UP
- 1’ machine
- 10 jumping Squat
- 5 inchworm
- 20m walking lunges
- 20m toe touches
- 20m Duck walk
- 5 Empty bar back Squat
STRENGTH
A. 6 Sets:
5 - 4 - 3 - 2 - 2 1
- Back Squat
B. 4 Sets:
- 12 Barbell Good mornings
WOD
4 Rounds for time:
- 12 CAL
- 12 Dual DB Cleans
- 10m Front rack DB walking Lunges
- 12 Wall-balls
ACCESSORIES: (optional)
TABATA
30” On / 20” Off x 9:
- weighted Wall-sit Hold
- Max Bodyweight Lunges
- Elbow Plank Hold
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