air squat
WARM UP
4x through
30 sec jump rope
30 sec bent row(bar)
30 sec sq
30 sec rest
STRENGTH
Back sq weight for the wod
WOD
5rds
10-Back squat (185-125)
15-pull ups
20-Russian KB swings(70-53)
200m run
eXpress WOD
eXpress WARM UP
WOD
5 x 3 min rds
15-back squat (95- 65)
(from the deck)
15-burpee over bar.