22 April 2020
Warm-up: ROM Drills. 3 Sets: 2:00 Aerobic cardio, 16x Goblet squat, 20x Jumping lunge.
Strength: Front Squat: 7-5-3-1 (increase load with each reduction in rep count) then 1 sets of 20 unbroken reps at 50% of last set (set of 1). Set of 20 should be continuous with as little rest between reps as possible.
Stamina: 4 Sets: 20x Wall ball sit up shots, 20x Alt leg pistols (10/side), 12x Burpee – Slam ball.
WOD 15:00 AMRAP:
- 5x Thrusters (135/95)
- 10x Toes to bar or 10x V-ups
- 30x Double under
- Run 50m
Cool Down: 4 Sets: 20x Hollow rocks, Rest between Sets