Functional Fitnerss

Warm up:

4 min AMRAP:
3 Inch worms
6 Kang squats w/ a 1 sec pause in each position
9 Rocking push-ups


Strength: Back squat

Warm up:
Body weight only:
10 Narrow stance air squats
10 Wide stance air squats
20 Hip flow
10 Deck squats


With an empty barbell:
5 Squat jumps
5 Back squats, down slow, up fast
5 Back squats, 3 sec pause in the bottom position
5 Back squats, one and a halves

Back Squat
Build to today’s technical heavy 3.

WOD prep:
With an empty barbell:
10 Back rack elbow raises
5 Strict press
5 Front squats
5 Thrusters


10 Kip swings
5 Strict knee raises
3-5 Kipping leg raises
3-5 TTB

WOD:

Every 5 min x 4:

A) For time:
27/21 cal Echo bike
21 Bar-facing burpees
15 Thrusters 45/30kg


B) For time:
27/21 cal Row
21 TTB / Leg raises to 90°
15 Box jump overs 24/20in