Monday

SKILL

 

2 Rounds of:

 

:45 sec Rowing for max distance

10 Air Squats Hold (5 sec)

10 m Heel-to-butt

10 m Bear Crawl

10 m High Knees

 

2 Rounds of:

 

30 DU’s

10 Wall Ball

 

STRENGTH

 

Back Squats +10lbs (Week 1 – cycle 3)

 

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 75%

5 + @ 85%

 

WOD

 

EMOM x 15 min

 

6 Burpees

8 KB Lunges (70/53)

10 KBS (70/53)

 

L1 – 4,6,8 use light KB

L2 – 4,6,8 (53/35)