WARM UP
3rds
200m run
20-air squat
STRENGTH
Barbell back rack lunge
Find your heaviest.
In a Min 10 sets. (1-Left/1-Right)
Progressive load to a heavy)
CHOOSE 1
WOD A
3rds
21-15-9
Cal (row or A/B)
T2B
WOD B)
3rds
400m run
20-Box jump over
eXpress WOD
eXpress WARM UP
WOD
Black Jack Butt Blaster
1 to 21
21 to 1
Russian swings (70-53)
goblet squat