Warm-up
Tabata Medball Cleans
Rest 1 minute
Tabata Heavy Russian Swings
Strength
Box Squat
3-3-3-3-3
WOD
40-30-20-10
Wallballs
Kettlebell Swings (1.5,1)
Level 2- (1,.75)
Level 1- (0.75,0.5) 30-20-10
CFS Endurance Sunday – Southie Orange 10AM
Sprint Ladder
100m, 200m, 400m, 200m, 100m
Time Trial
800m Run
Endurance WOD
Tabata Bike
Then
1 Minute Deficit Push-ups
1 Minute L-Sit Or Knee Tuck Hold
2 Minutes Rest
Tabata Shuttle Sprint
Then
1 Minute OH Plate Walking Lunges
1 Minute Wall Sit
2 Minutes Rest
Tabata Row
Then
1 Minute KB Deadlifts
1 Minute Chin Over Bar Hold