Warm-up
20 Double-unders then:
3 Rounds of:
10 KBS
10 OHS (PVC)
10 Hip extension
Stretching and discussing class for the day
Strength/Skill
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
WOD
Five rounds for time of:
400m Row
30 Box jumps
20 Wall ball shots
Recovery:
10 min. Yoga sequence
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