Warm up
- 100 m run – 100 m back peddle
- 10sec isometric sec lunge holds with 1 hop right . Please set up in a perfect 90% angled lunge position
- 10sec isometric sec lunge holds with 1 hop left
- 10 S a push up
- 6 surfer burpees
Strength
P. Clean
2 x 8 @ 63%
2 x 6 @ 67%
or
Back Rack lunges 5 ps 4 rds
with 10 kettlebell swings
wod “cardio craze “
12 min EMOM
Min 1- Row 15 cal males/ 10 cal female
Min2- 9 Burpees to a target above head/ modified no target, 1/2 burpee
Min 3- 50 D/U 100 S skips