TUESDAY

TUESDAY
Warm-up
Warmup Pain Free Squat
1 min – Jump Rope
10 Frog Jumps to Prayer Squat
10 Close Stance OHS w/ PVC
100m Jog
10 Lunges w/ Twist
10 Single Leg DL w/ KB
1 min – Jump Rope
Strength
Front Squat (6RM/Paused 3 sec 1st Rep)
80% x 2 x 6 not paused
WOD
Metcon (No Measure)
Complete 3 rounds:
Pull Ups – 1 Min Max Reps
45/25 lb Overhead Walking Lunges – 1 Min Max Reps
Burpees – 1 Min Max Reps
Russian Twist – 1 Min
Rest 1 minute

*For Russian Twists, tapping the plate on each side consitutes one rep.
There is no rest bewteen exercises, only rounds.

Finisher
Easy abs (No Measure)
50-100 ab mat situps  or GHD Situps