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Warm-up: JA's, 1000 m row, 50-OH Lunges, 25-knee to chest jumps, 20-gymnast push-ups, 15-bar hang snatches, 10-burpee box jumps.
Strength: Back Squats 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85%
WOD: Three rounds of 500 m row, 15-burpees, 15-hang power snatch.
3) 115/85, 2) 95/65, 1) 35-55
Stamina: 10rds of 10-ring push-ups, 10-toes to bar.
Endurance: 20-shuttle runs, three cones, 10-meters apart.
Recovery: Chest and Shoulder recovery video
Some people train in box's others train in a cave. Which one do you want to train in?
