WARM-UP
200m Run
Into…
3 SETS
10 Glute Bridges
8 Scap Pull-Ups
6 Tuck-Ups
Into…
3 SETS
10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises
STRENGTH
EVERY 4:00 x 4 SETS
Build to a Heavy 10-Rep Front Squat
WOD
EVERY 3:00 x 5 SETS
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
Leave a Reply