WARM UP
2 Rounds
400 m run
20 V- Sit Ups
10 Push Ups
5 Dips
400 m run
20 V- Sit Ups
10 Push Ups
5 Dips
STRENGTH
15 min
Back Squats
5 x 5
work up to 80% 1RM
Back Squats
5 x 5
work up to 80% 1RM
WOD
Wall Ball Shots/ KettleBell Swings & Pike Push Ups
5 Rounds For Time of:
20 Wall ball Shots 14#W; 20#M
10 Kb Swings 45#W; 55#M
6 Pike push ups
20 Wall ball Shots 14#W; 20#M
10 Kb Swings 45#W; 55#M
6 Pike push ups
