Tuesday

WU
400 m Run & Row

then

3 rounds
7  Goblet Squats
7 Walking lunges
7 KB Swings

WOD
Tabata Ring Support, Tuck or L hold
if you make it through all 8 intervals…next time do the harder hold.

then

21-15-9 Reps of
Burpee over the box jumps
Toes to bar
400 M Sandbag Run (between rounds) 50/30#

Focus = Fast!

Foundational WOD
15 min Amrap
12 Burpee box jumps
12 Knees to Chest (strict)
400 M Run or Row (between rounds)

Cooldown

Max Russian Swings in 5 Mins
As heavy as possible

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