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WOD - Fr 23.04.21

WARM UP 3 rounds for quality of: Row, 200/150 m Walking Lunge, 10 m 5 Push-up to Down Dogs 2 Burpee Broad Jumps Plate Squat Hold, 5/2.5 kg, 30 secs

STRENGTH Back Squat 3x12 at 65% 1RM Rest as needed between sets.

CONDITIONING For Time:

75/55 cal Bike

*100 Double KB SDHP, 2x 16/12kg

**80 Bench Press, Start: 50% of 1RM

Every Break do:

* 10 double Overhead Lunges 2x 16/12kg

** + 2.5/1 kg on barbell

COOL DOWN For quality: Pigeon Stretch, 2 mins Shoulder Stretch, 2 mins

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