Functional Fitness

Warm up:

3 Rounds of:
5 Push-up to down dog
10 Wall squats
5+5 KB Bottom up press
10 Alt V-ups

Strength: Strict press

Warm up:

Bodyweight:
40 sec Wrist flow
10 Wrist push-ups
With an empty barbell:
10 Front rack elbow raises
5 Bradford press
10-20 sec Barbell OH Hold
5-10 Strict press


Strict Press
1. 10 min to build to today's heavy 2.
2. 3 x 2 @ 80-90% of 1, go every 2 min.

WOD prep:

With an empty barbell:
5 Paused front squats
5 Push press
5 Front squats
10 Kip swings
5 Hanging leg raises to 90°
3-5 TTB

WOD:

3 Rounds for time:
20 Front squats 45/30kg
20 Push press 45/30kg
20 TTB / Hanging leg raises to 90°
Time cap = 13 min