Warm Up

400m run or 500m row
-Then-
3 sets of each
8 R leg single arm DL with light kettlebell
8 L "
8 Alternating side lunges (4 each leg)
8 Goblet squats

once all rounds are done 25 Glute bridge and 25 PVC pass through

Strength

4x5 Front Squats @ 70%

WOD

250 m run (long door to door version) 
50 goblet squats (53/35)
250 m run
50 RKB Swings
250 m run
50 KB snatch (25r/25l)
250 m run
50 SDLHP with KB
250 m run
 

Comment