WARM UP
dynamics exercises,
bodyweight movements and fun!

SKILL / STRENGHT / WL
STRENGHT & STRENGHT ENDURANCE
THR
3×5 empty barbell
2x 3 at 30% 1rm
then
7×7 at 65% 1Rm

WOD
AMRAP 15’
30 thr
30 sit-up

(40/20)