Warm Up
Run400M/Row500M
10 Burpees
10 airsquats
Hip Circuit (Leg swings front/back, side to side- 10 each leg)
High knees down and back
Butt kicks down and back
WOD
1)Back Squat- Work up to heaviest weight for 3 reps in 20 minutes
2) Take 75% of that weight and get as many reps as possible in 1 minute
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