WARM-UP:
3 Rounds of 10 Calorie Push Pull and 20 Calorie Row
Dynamic Stretch
STRENGTH:
Back Squat
10/45 20/35 10/45
1st set – 2 second pause at the bottom.
2nd set – Normal tempo.
3rd set – double bounce at the bottom.
WOD: NO BARGINS HERE
4 min AMRAP
1, 2, 3, 4, …..reps of
Thruster 95/65
Bar Facing Burpee
Rest 1 min.
4 min. AMRAP
Start where you finished the 1st AMRAP and go in reverse trying to get back to zero before the 4 minutes expires.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 reps
Deadhang for 90 seconds
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