WOD
Warm-up
Dynamic Stretches
3 Sets
5 Dolphin Stretch
20sec e/side Side Plank
12 KBS
50m Run + 50m Walk back (increasing speed subsequent sets)
Strength
Deadlift
4 Sets of 6 reps (T&G) – building up each set
*aim for the same weight, if not slightly heavier, than last week
Conditioning
In Teams of 2, partners alternating rounds, 8 Rounds for Time:
100m Sprint
10 | 15 Wallball (20/14)
8 | 10 Alternating DBall Ground to Shoulder (80/50)
40′ Bear Crawl (20′ forwards + 20′ backward)