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 

 

floater 5 rope climbs ….. add in wherever you want