Warm-up

15-10-5

Burps

Jumping Lunges per Leg

Bandy Pull Aparts

 

Mobility

Quad Rolling and Stretching

 

Strength

7×2 Thruster

Complete a set every 90s

From the rack or the floor

 

WOD

30-20-10

Front Squat (135,95)

Chest to Bar Pull-up

 

Level 2- 115,75

Level 1- 95,55

 

Extra Work

2 Rounds of

25/20 cals X 4

Rest 30 seconds between each 25/20 cal piece

Rest 3 minutes between each round

 

This should equal 200/160 Calories