Warm Up
6 mins. of
5 ring rows
10 push ups
5 burpees
...then pass throughs
Strength
4 x 10
Back squats
50% of body weight
3 second pause at the bottom
WOD
3 RFT
400m run
30 squats
rest 1 minute
Post
3 x 20 windshield wipers
Foam roll IT bands
Warm Up
6 mins. of
5 ring rows
10 push ups
5 burpees
...then pass throughs
Strength
4 x 10
Back squats
50% of body weight
3 second pause at the bottom
WOD
3 RFT
400m run
30 squats
rest 1 minute
Post
3 x 20 windshield wipers
Foam roll IT bands