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26 August 2020 – WE ARE OPEN! You must be registered!

13
Aug

26 August 2020 – WE ARE OPEN! You must be registered!

26 August 2020

Warm-up: 3 Sets: 500m Row, 3 sets: 12x Russian KB Swing, 10x Burpee Slam Ball, 20x Single count Mountain Climbers. 

Strength: Deadlift: Work to heavy set of 3, then 5×3 at 90% of heavy set. 

Stamina: 4 Rounds, not for time: 50m Overhead walking lunge (45/25), 12x Sandbag Get up, 10x Burpee- Broad Jump. 

WOD: 4 Rounds for time: 

  • 30/25 Calorie Row 
  • 20x Kettle Bell Swing (55/35)RX (70/53)ARX
  • 10x Burpee Box Jump (24/20)

Cool Down: 5 Sets:  1:00 on/off Wall Sits

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