April 2, 2018

Warm up

4 rounds

10 cossack squats

5 four part squats

10 wall squats

5 deck squats

Strength

Front rack split squats

Back foot on a pound pad

6×4 each leg

Between sets perform

10 band pull aparts

10 Tricep push downs

WOD

300m farmer carry

Then

3 rounds

10 thrusters

10 burpee DB hop overs

500 m run

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