Skills

 

 

 

3 sets of:

 

Back Squat x 5 reps(2 pause – 3 normal)

Rest 60 seconds

 

Medicine Ball Hamsting Curls x 10 reps

Rest 60 seconds

 

Slam balls  x 10 (left-right)

Rest 60 second

 

 

 

The WOD

 

 

Every 5 minutes, for 30 minutes (6 sets) for times:

 

10 x Goblet squat (24/16kg)

 

15 x Kb swings

 

20 x Push-Ups

 

25 x Wall Ball

 

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