Warm Up
Deep squat stretch
200 m jog
3 rounds:
5 reverse burpees
10 hip bridges
15 PVC overhead squats
Strength
Front squat
4 x 12
Heavy as possible
WOD
21-18-15-12-9-6-3
Med ball cleans
Toes to bar
Post
5x10
Ab rolls outs with barbell
V ups
Warm Up
Deep squat stretch
200 m jog
3 rounds:
5 reverse burpees
10 hip bridges
15 PVC overhead squats
Strength
Front squat
4 x 12
Heavy as possible
WOD
21-18-15-12-9-6-3
Med ball cleans
Toes to bar
Post
5x10
Ab rolls outs with barbell
V ups