Warm Up

RUN 200M

2 ROUNDS
10 WALLBALLS
10 PUSH UPS
20 HIGH KNEES IN PLACE

PIDGEON STRETCH
QUAD PULL WHILE GOING OVER WORKOUT

Strength A - BACK SQUAT

COMPLETE ALL THREE SETS OF 8 BACK SQUATS BEFORE MOVING ONTO FRONT SQUATS


*ADD WEIGHT EACH SET*

Strength B - FRONT SQUAT PAUSE

3 X 5 REPS


*ADD WEIGHT EACH SET*


WOD - “FROW” WOD

21-15-9

CAL ROW
THRUSTERS (95/65)



EXTRA CREDIT
4 X 25 ABMAT SIT UPS (NO WEIGHT)
4 X 25 FLUTTER KICKS
*SUPERSET*