STRENGHT
FRONT SQUAT
3×3 70%
3×2 80%
3×1 85%+
2″ pause in bottom position at the first rep of every rep
WOD
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
pull up
american swing
every round 5 burpee
3×3 70%
3×2 80%
3×1 85%+
2″ pause in bottom position at the first rep of every rep
pull up
american swing
every round 5 burpee