6.4.2019

Warm up:

3x 1:00 ea
run 200m
Single arm KB front squat-to-windmill Left
Single arm KB front squat-to-windmill Right
High plank hold (.30/.30)

Strength:

Front Squat
4×7 (70%)
rest exactly 1:30

Conditioning:

4 Rounds
14 alternating Single DB box step overs (50/35)
12 alternating DB snatch (50/35)
10 Burpee pull ups
400m run

Recovery:

4:00 each (2/2)
Couch Stretch
Banded bully