A little REVERSE NORDIC going on.
Warm-up:
Jog 400m, Then 2 Rounds of 10 Each
Deadlift, Hang Clean, Push Press, OH Squat w/barbell.
Dynamic Stretch
Strength:
OH Squat Wave (OTR)
10
5/50 4/60 3/70
5/60 4/70 3/75
5/70 4/75 3/80
WOD: ROW BURPEE
For time:
500m Row
30 Bar Facing Burpee
Set up a bar with full size plates for the Burpees.
Icing:
Handstand walking 30ft. Skill work if you need to.
KOT – Reverse Step-up 20 Reps