10.01.2017
Warm up:
Run 600m, then 2 rounds:
10 Leg swing/leg, all directions
10 DB thrusters
10 Tuck jump
10 DB stiff leg Deadlift (1 leg)
Mobility:
- Pigeon pose or Wall Squat 2min/side
- A,T,Y with light DBs, 3x 5
(Warm up Deadlift 5-8:00)
Conditioning:
“Whole30 Benchmark”
(For time, CAP 25:00)
Buy in: 80 Air squats + 400m row
(2 rounds)
20 wall ball @20/14
20 Deadlift @155/105
20 Box Jump over @24/20
Cash-Out: 80 Air squats + 400m run