053119

Advanced Class Swimming

Warm Up
3 Rounds
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups

Bench 5×5
Front Squat 3×10

WOD
20 Minutes
Back Squat Progression 115/95

Advertisements

053019

Warm Up
800m
10 Push Press
10 Sit Ups
10 Burpees
800m

Mats
Ladders
Plyo

WOD – 
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups