WARM-UP
400m run
10 light kb swings
10 mod kb swings
review mvts
STRENGTH
3 sets
A1. DB lateral raise
A2. russian twists x 12 / side
A3. 8-10 strict knee ups/t2b 30×2 tempo
WOD
3 sets:
run 200m
20 box step ups
10 KBS (32/24)
5 sHSPU
rest 90 seconds same time per set is goal
