Warm up:
3x
Bear Crawl – 15mts
Super man – 15
Plank 40”
Mobility
Skill:
Front Squat
5×5 (75% Rm)
4×10 Cal Bike Sprint
WOD
Emom 12’
M1 10 Clean & Jerks (1db)
M2 10 Burpee Step Over Box
M3 50 Double Unders
Body Armor
1 km Row (forte)
Warm up:
3x
Bear Crawl – 15mts
Super man – 15
Plank 40”
Mobility
Skill:
Front Squat
5×5 (75% Rm)
4×10 Cal Bike Sprint
WOD
Emom 12’
M1 10 Clean & Jerks (1db)
M2 10 Burpee Step Over Box
M3 50 Double Unders
Body Armor
1 km Row (forte)