Warm up:
Tabata 1
Plank
Tabata 2
Burpee
Mobility
Skill
Back Squat
10 – 60%
5 – 70%
3 – 75%
2 – 80%
Alternar
Wall Sit
4 – 40”
WOD
Amrap 9’
15 Deadlifts
10 Hang Clean & Jerks
25 Abmat Sit ups
Body Armor
1 km Row
Warm up:
Tabata 1
Plank
Tabata 2
Burpee
Mobility
Skill
Back Squat
10 – 60%
5 – 70%
3 – 75%
2 – 80%
Alternar
Wall Sit
4 – 40”
WOD
Amrap 9’
15 Deadlifts
10 Hang Clean & Jerks
25 Abmat Sit ups
Body Armor
1 km Row