WARM UP
3rds
200m run
10-air squat
10-push ups
STRENGTH
Back squat
60%x8
70%x6
75%x4
70%x8
75%x6
80%x4
WOD
5rds
30-DU's
10-ridiculous lunges.
30-Russian swings.(70-53)
*ridiculous lunge=Lunge + squat + lunge=1
eXpress WOD
eXpress WARM UP
WOD
Helen
3rds
400m run
21-KB swings(53-35)
12-pull ups
*swings are American.