Warm up:
Row 250m
1 lap high knees
1 lap shuffles
1 lap karaoke
1 lap walking lunges
10 push ups
Strength:
5 sets of 5 Overhead Squat
(60%/65%/70%/75%/80%)
WOD
5 rounds for time
row 500m
10 toe-to-bar
10 kettlebell swings (70/53)
5 GHD sit-ups
5 pull ups
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