11.4.2022 RUFUSS


WARM-UP:

 Row 750m followed by
2 Rounds of
Basic Barbell Warm-up (BBWU) 10 reps of each > Deadlift > Hang Clean > Front Squat > Push Press.
Dynamic Stretch

STRENGTH:

Front Squat / Strict Pull-up
10 (7+5)4
Build your squat weight to at least 60% 1RM

WOD:  RUFUSS

ICING:
Ring Swings – 5 sets of 6 swings.
KOT – Reverse Step-ups 20 Reps each leg.