Warm up
Wall climbs
Dips
Hollow rocks
Super rocks
Skill
Rack stretch &
front squat
WOD
15 minute AMRAP
3 Front squats
Burpees
2-4-6-8-10-12-14-16-18-20…
CFE
Warm up & skill
Pose running
technique
·
Wall
pull drill
·
Hop
fall drill
·
Lunge
drill
·
Hip
driver drill
·
Partner
pull resistance drill
WOD
5 x 400m repeats
*Your effort time =’s your rest time*
It is really helpful - www.idealshape.com
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