DATE – Friday

 

Warm-up:

500m run

 

Mobility:

Roll calves + Hamstirings

Posterior chain floss

5 x 10s Glute bridge

 

WOD A)

3 deadlifts every 90 seconds x 8

(60-65% – dynamic effort – no maxing out!)

 

 

WOD B)

Death by kettlebell swing (24kg/16kg) & box jump (24”/20”)

 

With a continuously running clock do one KB swing and one box jump on the first minute, two KB swing and two box jumps on the second minute, three KB swings and three box jumps on the third minute… continuing as long as you are able to complete the required reps within the minute. Score is last completed round plus reps completed in the uncompleted minute.

 

WOD C)

75 Hollow Rocks 

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