Functional Fitness

Warm up:

3 Rounds for quality:
10 Pulls on rower
10 Alt Single leg good mornings
10 Pulls on ski
10 Walking lunges

WOD prep:
10 Alt. Box step ups
5+5 DB Deadlifts
5+5 DB Hang snatches
10 Alt. DB Box step ups

Conditioning:

30 min AMRAP:
250 – 500 – 750m – … Row
10 – 20 – 30 – … Alt. DB Snatches 1 x 22.5/15kg
250 – 500 – 750m – … Ski
10 – 20 – 30 – … Alt. DB Box step ups 1 x 22.5/15kg 24/20in


Accessory:

3 Rounds for quality:
12 Alt. Cossack squats
8+8 DB Staggered deadlifts