Warm Up
200m jog
Shoulder opening stretches
3x
100 singles
50 squats
25 push ups
Strength
Overhead squat
5 x 5 building to as heavy as possible
WOD
6 RFT
400m run
2 min. rest
Post
Couch stretch and stretch/smash calves
Warm Up
200m jog
Shoulder opening stretches
3x
100 singles
50 squats
25 push ups
Strength
Overhead squat
5 x 5 building to as heavy as possible
WOD
6 RFT
400m run
2 min. rest
Post
Couch stretch and stretch/smash calves