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
