October 11, 2018

Dynamic Warm up
15/15 Jane Fonda
10 Banded Goblet Sqts
10 Ring Row
X2

Strength:
Back Squat
5-5-3-3 (starting @78% and increase each set)
Rest 75sec
8/8 Bent Over Row
Rest 75sec
X4

WOD:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lb)
50 GHD Hip Ext
50 Wall Balls (20/14 lb)
50 Burpees
50 DUs

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