Warm up

5 minute full body flow

Then 3 rounds

10 deck squats

50′ death March

5 swimmers

Strength

Front rack step ups

16/12″

8×4 each leg

Single leg DB rdls

8×4 each leg

8×15 banded good morning

WOD

Amrap 11

30 floor press

30 hang cleans

30 bent over row

Leave a Reply

Fill in your details below or click an icon to log in:

Gravatar
WordPress.com Logo

You are commenting using your WordPress.com account. ( Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. ( Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. ( Log Out /  Change )

Cancel

Connecting to %s