Warm-up:
10. Cal machine
20 90/90 Switches
10 Cat cows
10/side Dead bugs
10/side Firehydrants
10 Seal to downdog
10 jeffersons curl bodyweight
20 calf raises
Saturday:
Strength:
WK3 1 set every 2:30
4x4 clean Deadlift at 80%1rm
Every after set 12 overhead plate situps (25/15)
Partner wod
Amrap 14 min
11 Synchro thrusters 95/65
11 synchro medball situps
Everytime you break 200m run
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