Tuesday, October 1

Warm Up:

1 MInute

Easy Run

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds

Moderate Run

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

Mobility:

Front Rack Stretch – 1:00

Ankle Stretch (on knees and sit on ankles to flatten the foot) – 1:00

WOD:

3 x 4′ AMRAP

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27 Wall Balls (20/14)

Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65