WARM UP
- 200m Machine
- 15 Air squat
- 20m toes touches
- 20m walking lunges
- :30 each leg lunge stretch
- :30 each leg pigeon Stretch
- 5 Empty bar back Squat
STRENGTH
5 Sets:
- 3 Back squat (5s hold in the bottom)
* Building to heavy
WOD
Buy in: 30 Cal Machine
3 Rounds:
- 25 KB Swing
- 20 DB Snatch
- 15 Wall-balls
ACCESSORIES
3 Sets:
- 10 Deficit KB /DB Goblet Sumo-Squat
- 10 Deficit Reverse Lunges
- 12 Med-ball Russian Twist
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