Pre Wod Suggestion:
Row 500m
–
1min Single
1min DU
1min single
–
Stretch
3 x 20sec hold
Hamstring
Quad.
Calf
Hip
–
Burgner Warm Up
–
Adjust/Modify the above at Coaches Discretion.
–
21-15-9-6-3
Dbl. KB Swing Snatch
KB Front Rack Stationary Lunges (per leg/forward step)
Sit Ups
Burpees
