Group Warm-up
2 rounds:
15 Med Ball Cleans
10 Jumping Squats
8 Pushups
10m Crab Walk
Strength
BACK SQUAT 5X10 @ 65%
5 x 10 reps @ 65% of 1RM.
— 1 min rest between each set —
Daily WoD
10 -> 1 DOWNWARD LADDER
10,9,8 etc to 1 reps of:
Plate ground to OH 45/25lb a) 35/15 b) 25/10
OH plate lunge 45/25lb (L+R = 2) a) 35/15 b) 25/10
100m plate run
Mobility
Roll Quads/Posterior
Lax Glutes