Warm Up
Pigeon/lizard
250m row during warm up
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Push press
8 min. EMOM
4 reps @ 60-70%
WOD
10 min. AMRAP
10-20-30-40…as far as you can go
KB swings 53/35
Sit ups
Post
Roll out quads
Warm Up
Pigeon/lizard
250m row during warm up
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Push press
8 min. EMOM
4 reps @ 60-70%
WOD
10 min. AMRAP
10-20-30-40…as far as you can go
KB swings 53/35
Sit ups
Post
Roll out quads