Functional Fitness

Warm up:

4 min AMRAP:
6 Wall-facing squats
8 Hollow rocks
10 Plate GTOH
20 Plate jumps

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
5 x 3 @ 80-85%, go every 3 min.

WOD prep:
10 Kip swings
5-8 Strict knee raises
5-8 Hanging leg raises to 90°
3-5 TTB


10 Air squats
4+4 DB Front squats
4 DB Front squats with 2 DBs


2 min DU practise

WOD:

3 x 4 min on / 2 min off:

Buy in: 75 DU / 100 SU


AMRAP in remaining time:
5 – 10 – 15 – …
DB Front squats 2 x 22.5/15kg
TTB / Hanging leg raises to 90°