warm up: 2 rounds
250m row + 8 L/R single leg KB deadlift + :30 plank + 10 banded steps + 10 bird dogs
Strength: superset
Front squat: 5-8-5-8
Dip: 5(weighted)-10(BW)-5(W)-10(BW)
- Rest 1 min after each set of squats before performing your round of Dips. Rest 2 mins after dip before doing squats again.
Wod: 5RFT
12 Alt pistol squats + 9 Double DB push press (50/35) + 6 Tall box jumps (30/24)
ex credit: 10-8-6-4-2
strict pull up + strict leg lifts
At home Wod: 5 rounds
run 200m + 20 pull ups + run 200m + 20 pushups + run200m + 20 sit ups + 200m run + 20 air squats
Do cycle 5 times