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Wednesday April 22nd

22
Apr

Wednesday April 22nd

Wednesday April 22nd
A. Warm up
Run 400 m
30 sec pigeon pose
30 sec Cossack squat on upright
15 pvc around the worlds
15 pvc behind the back pulses
10 pvc good morning + squat (Kang squat)

Three rounds:
10 DB push press 
15 sit ups (ghd or ab mat)
50 flutter kicks *L2 30 reps

B. Strength
Five sets of:
6 front squats @60-65%
Rest 30-60 sec
4 DB Turkish get ups (35/20#)
Rest 60 sec

C. Wod
12 min amrap
250m row
20 wall balls (20/14#)
10 pull ups *L2 ring rows (as horizontal as possible)

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