WARM-UP:
12-9-6 Reps of
Push-ups, Ring Swings, Push-Pull
Dynamic Stretch
STRENGTH:
Bench Press
(5)5
WOD: ZEMBIEC
For time:
5 Rounds
11 Back Squats, 185/125 lb.
7 Strict Burpee Pull-ups
400m Run
Squats are Off The Ground.
During each burpee pull-up perform a strict push-up, jump to a bar and perform a strict pull-up.
ICING:
Seated Cross Shin 2 min each side.
KOT – Nordic 10 Reps.