27 April 2020
Warm-up: 3 Sets: 2:00 Aerobic cardio (Run the Block), 16x Goblet squat, 20x Jumping lunge.
Strength: EMOM: 10:00 – 4x Overhead Squat (50-60% – Focus on control through full ROM).
Stamina: 4 Rounds, not for time: 20x Squatting slamball, 20x weighted Sit up, 200m farmer Carry (Sub 2:00 March in place if needed).
WOD: 15:00 AMRAP:
- 2-4-6-8-10-12-14-16x, etc. Power Clean (135/95) (Dumbbell Power Cleans to sub)
- 2-4-6-8-10-12-14-16x, etc. Toes to bar (V-ups or Toes to Pole to sub)
- 30x Double under between each set
Cool Down: Planks: 5 Rounds: 1:00 on/off