Warm up

 

• Stability ball warm up 

• 10 seated walk outs and back

• 10 stability ball push ups( Hands on Ball)

• 10 elbow roll straight 

• 10 elbow rolls side to side

• 10 elbow rolls 5 circle right and 5 circle left

Strength

 Back squat :     5×3 tempo 3/0/3

*3 seconds down, no pause, 3 seconds up @50-55%

*Superset with accessory movement of your choice… sitting in not expectable !

 Wod #1 20 minutes Amrap 

15 slamball .. come up on toes then slam

db carry 200m
50 ft burpee broad jump-
20 alternating seated banded pulls( rows)

Finisher

6 hill sprints 10 sec 50 seconds rest