Skills

 

 

 

3 sets of:

 

Barbell row x 10 reps 

Rest 30 seconds

 

Reverse Lunges with DB/KB x 20 reps 

Rest 30 seconds

 

Ab-Wheel Rollout x 10 reps 

Rest 30 seconds

 

Side Plank x 30 sec each

Rest 30 seconds

 

 

 

The WOD

 

 

For time:

 

50 x Push press @40/30kg

50 x wall balls

 

50 x back squat @40/30kg

50 x ttb 

 

*every time you break 3 burpees

Time cap 25 min

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