Squats and some cardio
Warm Up
General body warm up and mobility
Weightlifting
2RM Thruster
5 min to find 2 RM
Rest 3 min
Front Squat
3 x 3 @ 75% with 2 sec pause at the bottom
Workout
Run 800m
-into-
6 Rounds
22/18 Cal Row/Ski/Bike
Rest 30 sec
-into-
Run 800m
Goal: Aerobic Work
Extras
Gymnastics
3 Rounds
20 Pistols
15 Sit ups
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …