Main – WOD
Warm-up
Running Warm-up (No Measure)
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Weightlifting
Finding our 1 Rep Max today. Start at 50-60% and work up to max. Rest 60-90 sec between sets.
Back Squat (5.3.3.2.1.1)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
5 Toes to Bar
10 Wall balls 20#/14#
Rest 3 min
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
5 Burpees
10 kettlebell swings 55/35
Cool Down
500 m slow row
1 min couch stretch each side
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