Functional Fitness

Warm up:
3 Rounds for quality:
40 sec Skipping
20 sec Squat hold
20 sec Plank hold

Strength:
Back Squat
1. Build to today's heavy triple.
2. 5 x 1 Paused back squat @ 90% of today's heavy.

Pause for at least 3 sec

WOD:

For time:

150 DU / 200 SU

20 V-ups / Tuck-ups
10 KB Goblet squats 24/16kg
20 V-ups / Tuck-ups
20 KB Goblet squats
20 V-ups / Tuck-ups
30 KB Goblet squats
20 V-ups / Tuck-ups
40 KB Goblet squats
20 V-ups / Tuck-ups

150 DU / 200 SU

Time cap = 15 min