Thursday, August 15

Warm Up:

200m Run

Quad Stretch

Knee to chest

Walking Samson

Walking Spider-Man

Bear craw

Side lunge

High knees

Butt kicks

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Deadlift (clean grip)

Build to moderate 10

WOD:

AMRAP 16:

30 KB Hang Clean and Jerks (53/35) (alt every 5 reps)

25 Wall Balls (20/14)

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

Xpress:

4 Rounds:

21 x KB Swings (53/35)

15 x Pull Ups

9 x Burpee Box Jump Overs