12-07-2020

Warm-up

400m Run

25′ Alt Side Lunge

25′ Knee to Chest

25′ Pike Walk

25′ Quad Walk

10 KB Goblet Squats

10 American KB Swings

10 KB Russian Twists

Mobility

1 min (es) 3D Dynamic Calf Stretch

1 min Global Overhead Extension

1 min Oly Wall Squat

Strength

15 min

Overhead Squat – Establish a 1RM

3,2,2,1,1

WOD

20 min AMRAP

100 Double Unders (150 Singles)

80 Single Arm Alternating DB Snatch (50/35)

100 Double Unders (150 Singles)

60 Toes to Bar

100 Double Unders (150 Singles)

40 DB Squats (2×50/35)

100 Double Unders (150 Singles)

20 Strict Handstand Push-ups

Cooldown

3 min (es) Calf/Achilles Barbell Smash