5:00 Dynamic Drills
Strength (20 Minutes)
Back Rack Lunge
10 x 5- Alternating Legs
– climb in weight
WOD (20 minute cap)
JT’s little bro
Row 3/2x Cals OR 600/500/400 Run
Level 2– 9-6-3 Reps
Row 2/1.5x Cals OR 400/300/200m Run
KB Strict Press (25,15)
Bike 2/1.5 cals
Sub KB strict press for Handstand Push-ups if you unable to get inverted. Can be applied to any level.
Coaches Note: In this workout you are using the same muscle groups back-to-back. Expect for things to feel much harder than you are used to. Some reps may be impossible to complete unbroken. In that case take a quick break, shake it out and try again and/or have scaling options ready.
Olympic Lifting Class **4:00PM Only**