WARMUP
Mobility movements until 5:05 -
Then, 3 rds
RUN 200 meters, ROW 250/200 meters.
Then, 5 air squats, 10 squat jumps, 5 high kicks
Then, 3 rds
RUN 200 meters, ROW 250/200 meters.
Then, 5 air squats, 10 squat jumps, 5 high kicks
WcG Bench
Bench Press 50x10, 60x8, 70x6, 80x4, 80x4, 70x10
WcG 5 RFT
5 rds for time:
5 T2B
10 kb swing 53/35, 44/26, 26/18
5 goblet squat " "
10 box jump 24/20, 20/12
5 T2B
10 kb swing 53/35, 44/26, 26/18
5 goblet squat " "
10 box jump 24/20, 20/12
Day 12 of 22 pushups - 2 minute max jumps - 22 burpees
