Functional Fitness

Warm up:

3 Rounds of:
50 Single unders
10 Wall squats
30 sec Quadruped plank hold

Strength: Deadlift
Warm up: With an empty barbell
5 Jefferson curls
10 Stiff legged deadlifts
10 Deadlift, pause 3 sec above the knee
10 Deadlifts

Deadlift
Every 30 sec x 15:
1 rep @ 70-75%

WOD prep:
2 Rounds of:
6 Wall balls
2 Deadlifts


2 min DU practice


WOD:

15 min AMRAP:
5 – 10 – 15 – … DU / 1.5 x SU (15 – 30 – 45 -…)
3 – 6 – 9 – … Wall balls 9/6kg to 10/9ft
1 – 2 – 3 – …. Deadlifts 80/55kg