MONDAY
| Dynamic warm-up
5 x windmills Hip activations including: 5x boot strappers 5x air and Cossack squats 5x wall facing squat KB deadlifts Calf pumps |
|
Heart Starter
3 Rounds
· 100 meter run · 3 Inchworms · 6 Mountain Climbers · 9 Air Squats |
|
Partner WOD
30 Rounds For Time: You go – I go Round Each
38 minute CAP
· 6 Calories · 6 Kettle-bell Swings (RX 32/24 Kg) · 6 Wall-balls (RX 9/6 Kg)
Stimulus: · Cycle Speed · Recover when partner works |