100516

Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

Hang Clean and Press 3×15
Back Squat 5×5

WOD- Quinn
3 Rounds:
400m Run
50 Sit Ups
50 Back Extensions

Hollow Rock 3×30 Sec

Advertisements

100416

Warm Up
3 Rounds:
Lunge and a Twist.
10 Burpees
10 Push Press
10 Hip Extensions (GHD)
or Back extensions on Ground

Mats
Ladders
Plyo

Free Lift (no maxing)