Warm Up:
Athlete's choice
Squat therapy
SKILL/STRENGTH:
3 x 3 per side TGU
Going for perfection in form, not load
WOD:
“Ten-Minute Capacity Test”
As many reps in 10 mins as you can of:
Row, calories, 4 mins
Rest 1 min
Kettlebell Swing, 24/16 kg, 3 mins
Rest 1 min
Back Squat, males = bodyweight/females = .75 bodyweight , 2 mins
Rest 1 min
Shoulder-to-Overhead, 95/65 lbs, 1 min
Cash Out:
Tabata Plank hold
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