Functional Fitness

Warm up:
2 Rounds of:
200m Easy jog
8+8 Split squats
6+6 Half kneeling DB Strict press

Strength: Lunge

Warm up: With an empty barbell
10 Good mornings
10 sec Bottom of split squat hold each leg
10 Alt. Lunges (bodyweight)
10 Alt. Lunges (with barbell in back rack)
10 Alt. Lunges (with barbell in OH position)
Overhead Lunge with barbell (Alt.)
4 x 10

Go every 3 min.

WOD prep:
200m Run
2 x 6m OH Walking lunges

WOD:
5 Rounds for time:
400m Run
20m KB Walking lunges 1 x 24/16kg


Time cap = 20 min