Warm-up - 10'
3 rounds:
20 jumping jacks
20 air squats
20 sit-ups (butterfly)
+
3 rounds:
10 back squat (45/35)
10 good morning
10" back squat hold
B)
Strength & Conditioning - 20'
BACK SQUAT
5 (70%)
5 (70%)
3 (80%)
3 (80%)
2 (90%)
2 (90%)
10 (70%)
10 (70%)
C)
WOD
AMRAP - 15'
30 DU
15 HSPU
15 American swings (24/16)
30 wall balls (20/14)
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