Warm-up: 200m run then 3rds of: 10 Glute Bridge @ 1114 8 OH Plate Step-ups Strength: Every 3min for 15min Front Squat 5@70% 4@80% 2@85% 2@90% 1@100-101% WOD: 3rds (15min total) 60sec Row for Cal 15sec Rest 60sec Push-up or Ring Push-up or Strict HSPU 15sec Rest 60sec Ball Slam (25/15) 90sec RestRead More
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