WOD
Warm-up
2 sets:
8 Dolphin Stretch
10 Push-up Pike Toe Touch
6 KB Windmill + 6 Unilateral Front Rack Squat (e/side)
40 Jump Rope/Double Under
Strength
Every 3 Minutes x 4 Rounds:
4 Tempo Front Squat (22X1)*
- Build up to roughly 55-65% of your normal FS 1RM weight for the 4 working sets
*2sec descent, 2sec pause at bottom, up fast, 1sec pause at top
Conditioning
4 Rounds | 5 Rounds for Time:
36 Double Under
12 Thruster (75/55) | (95/65)
6 Burpee Pull-up | 3 Burpee Bar Muscle-up
800/600m Bike