09.08.2022

Warm Up
3 sets
Run 200m
with a med ball complete the following:
10 each side rotational throws to wall
10 chest passes to wall



Strength- bench + raises and holds

A. Bench press
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 x 2 reps @ 85%



B. 2 sets of
15 second DB lateral raises
15 seconds Hercules hold- arms straight out holding DBs with the thumbs up

Rest 30 seconds
15 seconds DB lateral raises
15 seconds Hercules hold- thumbs at the side


WOD
"Leaping Forward"
Every 3:00 for 6 sets
100m run
8 burpee box jump overs 24/20"
*record each split