Monday, August 19

Warm Up:

30 Seconds

Easy Run

Side Lunges

Moderate Run

Cossack Squats

Faster Run

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Back Squat

3 x 5 (all 3 heavy working sets)

WOD:

For Time:

100 Double Unders

800 Meter Run

60 KB Swings (53/35)

Xpress:

4 Rounds:

300m Run

15 x Pull Ups

30 x DUs (120 singles)