Functional Fitness

Warm up:

400m Easy jog
into:
3 Rounds of:

3 Inch worms

6 Alt. Single leg good mornings

9 Air squats

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
4 x 5 @ 75-80%, go every 3 min.

Touch and go.

WOD prep:

2 Rounds of:
8 Wall balls
8 Alt. DB Snatches


WOD:
Every 5 min x 4:

200m Run

30 Alt. DB Snatches 1 x 22.5/15kg // 30 Wall balls 9/6kg to 10/9ft (alternate each round)

200m Run