WARM UP
- 10 Shuttle Run
- 10 Jumping Squat
- 20m Walking Lunges
- 20m bear crawl
- 20m Toes touches
- 5 Empty bar Front Squat
STRENGTH
A. 5 Sets:
- 1 Bottom Pause Front squat
+ 1 Front Squat
B. 30” ON / 20” OFF x 6 :
- KB Front Rack Hold
- Overhead KB/ DB Hold
- Plank
PARTNER WOD
For time:
Buy in
- 100 CAL Row
Then directly into..
10 Rounds: (YGIG)
- 5 Deadlift
- 5 Thruster
- 5 Shuttle run
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