K ode(Time)
Start up
4 rds
10 mountain climbers
Sprint
10 jax
Then
1 rd of
10 hip rotations per side
10 swing kicks
10 tuck jumps
Strenght
5-3-1 Back squat Refer to sheet for load and reps
W.O.D
For time
100 Squats
100m run
50 Bulgarian split squats 25 per side 60/40 kb or db
50 Butterfly sit ups
25 Front squats from floor 95/65 25 Plyo jumps
Finisher
Max plank hold
Stretch
RW Functional Fitness Training Blogs 