Run 400m
30 Glute Ham Raises
30 Glute Ham Raises
Dynamic Warm-up
WODs:
Strength:
Back Squat: 45% x 5, 55% x 5, 65% x 5
Push Jerk/Split Jerk: 1, 1, 1, 1, 1
Pull-ups: 1, 1, 1, 1, 1
Push Jerk/Split Jerk: 1, 1, 1, 1, 1
Pull-ups: 1, 1, 1, 1, 1
MetCon:
Endurance: 2x5/5x1 Intervals
Run or Row: 2 x 5 min on, 2 min off, then: 5 x 1 min on, 30s off
Run or Row: 2 x 5 min on, 2 min off, then: 5 x 1 min on, 30s off
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