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Warmup: 8!

Calorie Row

Burpee over rower

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SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Sumo Deadlift x 6

B - Kettlebell Goblet Squats x 10

C - Skin the Cat x 3

*Rest between rounds as needed

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WOD 1: OTM x 20 minutes

Odd minutes: 3 Squat Cleans 155/105#

Even minutes: 10 Box Jumps & Overs 24/20"

WOD 2: OTM x 12 minutes

100 meter sprints

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