Warm-up
2 Rounds:
20 Good mornings
20s Bottom of squat hold with calf raises
20 Alt. reverse lunges
20s Bent over row hold
Strength
4 Rounds:
8-10/side Staggered stance deadlifts
10-12 Weighted calf raises
12-14 Shrugs, Into….
Hold weight for 20-45s
WOD
AMRAP in 20 minutes:
30 Wallballs
30 KB Swings
30 Calories or 90s of cardio
30 Box jumps
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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