WOD
A: Tempo Pause Squat (5×3 @40%) (10 Seconds Down, 10 Seconds pause, regular pace up)
B: Staggered Romanian Deadlift (4×10/10) (35% of regular DL weight)
C: 5 Rounds for time of:
3 push-ups (RX+ = deficit push-ups with 2” deficit)
15 KB Swings

Endurance
A: 3 rounds of 100m sprint, 8 air squats
B: 3 rounds of 100m up-hill sprint, 3 push-ups
C: 3 rounds of 200m run – rest 2 minutes between rounds.

error: Content is protected !!