Warmup
4x Row 150m, Rest :30
3x6-10 Glute Ham Raise
3x:45 sec Plank
3x6 Strict DB Press
Strength
3x20 Top Down Tempo Deadlifts
WOD
7 Rounds
7 Strict Pullup
7 Strict Dips
7 Strict HSPU
1 Lap with Sandbag
REC
1 Lap of Lunges with plate in bear hug
Warmup
4x Row 150m, Rest :30
3x6-10 Glute Ham Raise
3x:45 sec Plank
3x6 Strict DB Press
Strength
3x20 Top Down Tempo Deadlifts
WOD
7 Rounds
7 Strict Pullup
7 Strict Dips
7 Strict HSPU
1 Lap with Sandbag
REC
1 Lap of Lunges with plate in bear hug