WOD
Warm-up
Dynamic Stretches/Run
2 Sets
6e/side Half Kneeling KB Windmill
16 Alternating Pike Leg Lift Over
15sec e/side Split Stance Isometric w/ Pulsing
Strength
Front Squat: Warm-up, then 4 Sets of 2 (working sets heavier than last week, if possible)
Tempo: 11X1 (1sec down, pause 1sec, up fast)
Conditioning
For Time:
400m-300m-200m
Run
20-16-12
KB Swing (53/35)
25′ Single Arm KB OH Walking Lunge (L)
25′ Single Arm KB OH Walking Lunge (R)
Run -> KBS -> 50′ SA OH Walking Lunge