Warm-up
Grab a kb –
2 rounds of
5 kb snatches each arm
5 kb ohs on each arm
5 kb windmills each arm
5kb sa thrusters each arm
Mobility
Thoracic extension with the kettlebell
Roll the quads/It Band/glutes
Worlds greatest stretch
Midline
Hollow Rock challenge week 6 -60
Strength
Back Squat
3-3-3-3
WOD (10 minutes)
21-15-9
Push-jerk
Front Squat
Games 175,115
Regional 155,105
Open 135,95
Rest 10 minutes
800m Sprint x3- Rest 90 Seconds between efforts