Warm Up
3 Rounds
100m Run
10x Hamstring Kicks
10x Good Mornings
10x Lunges
Movement Flow
Strength
Sumo Deadlift
5×5 @ 75%
WOD
12 min AMRAP
10 Front Rack Lunges 60/40
10 Push Ups
100m KB Farmer Carry
Aim for quality movements, spine as neutral as possible in the good mornings, no leaning in the lunges, stay as upright as possible.
Front Rack Lunges – make sure your knee kisses the floor, do not slam your knee caps on the floor.
Farmer Carry – Short steps, nothing fast, if your hips start swaying too much, shorten your footprint.
Skill of the Week:
Kipping, Kipping Chin Ups
For quality. 3-6 and then come off.
