warm-up:

3rounds

  • 10 kb swing
  • 1 bear crawl
  • 10 sit-ups

tuesday...grunt work

30min amrap

  • 15 db squat cleans
  • 1 length db oh walk
  • 1 length db fr walk
  • 1 length db farmer’s walk
  • 15 hr push-ups

5rft (15mins) - partner work (relay)

  • 5 slam balls
  • 10 burpees
  • 15 slam ball fr squats

mobility

  • childs to cobra
  • hamstring stretch
  • lizard
  • banded oh stretch

 

Comment