warm up
run 2 laps
3x- using a light weight-not more than 12kg/8kg
10 one hand KB swings(to eye level)
10 KB around the world (pass the KB from right hand to left hand at your waist, keep the KB moving behind your back and pass it from left hand to right, continue until the kb is back in front of you. take it slow, focusing on a solid core and good balance)
rest 1 min between rounds
finish with 10 ring push ups
strength
back squat warm up 2×5
back squat 3×3 at 75% of last weeks test- do not increase weight
if you did not do the test week, add weight each set as long as form is solid.
conditioning
EMOM for 7 minutes
10 burpees
functional fitness
EMOM for 10 minutes
5 burpees
stretch
supine hamstring
calves
scalene
