Skills

 

 

 

3 sets of:

 

Kb Bridge floor press x 10 reps

 

Kb Romanian DL x 15 reps

 

Hollow flutters x 20 reps

 

Superman swimmers x 20 reps 

 

 

 

The WOD

 

 

 

5 Rounds for time:

 

Run 400m

 

30 x Double Unders

 

15 x Kb/Db push press @16/12kg

 

12 x Alternating Lunges (fr.rack) 16/12kg

 

6 x TTB

 

 

 

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