WARM UP
3rds
10-air sq
10-jumps to target
20-DU's
STRENGTH
back squat wave
9@65%
7@70%
5@75%
9@70%
7@75%
5@80%
WOD
4rds
20m DKB walking lunge(53-35) (suit case grip)
10-box jumps
20m Plate overhead lunge walk(45-25)
15-HR push ups
eXpress WOD
eXpress WARM UP
WOD
50-40-30-20-10
wall balls
DU's
sit ups