13 April 2020
Warm-up: 5:00 Aerobic cardio (Bike, Row, Run, Jump Rope etc.), 3 Sets: 10x Goblet Squat (can be an air squat), 16x Box Step up (can be a bench or a curb!), 10x Alternating arm to foot V- up.
Strength: Front Squat: 7-5-3-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set.
Stamina: 4 Rounds, not for time: 10x DB Push up to thruster, 20x Wall Ball Sit up shots, 100m Bear hug plate carry (AHAP unbroken).
WOD: 20:00 AMRAP:
- Kettlebell Swing (55/35)
- Box Jump (24/20) or Step up
- Power Clean (135/95) – if no bar, perform a dumbbell or kettlebell power clean
Cool Down: 1 Mile Run – Moderate Pace