Warm up
5 minutes of double unders
Every time you stop or mess up 3 burpees
Strength/Speed – 25 mins
Box Squat
6×2
alternating sets each (for a total of 12 sets) of
1 speed box squat – 1 or 2 sets of chains plus 60-65% of 1rm
rest 1 minutes
1 heavy – working to a 2 RM with chains
rest 1 minute
WOD – 20 miins
“Christine & Sandy”
3 Rounds
400m Sandbag Run (36/24)
12 Deadlifts (bodyweight)
21 Box Jumps
*Do not scale up the weight on the deadlifts, move faster.
After Party
Tabatta MB over the head Ghd’s (20/14)
Homework – Overhead Mobility – Chest and Lat rolling/stretching