Warm up
5 minutes jump rope
3 rounds of Barbell warm up
Skills
Deadlift
WOD # 1
Deadlifts
5×5
WOD # 2 – Metcon
3 rounds of
20 Alt lunges
20 Back extn
20 V sit ups
1 minute Plank hold
After bash
Handstand balance for 10 minutes
Warm up
5 minutes jump rope
3 rounds of Barbell warm up
Skills
Deadlift
WOD # 1
Deadlifts
5×5
WOD # 2 – Metcon
3 rounds of
20 Alt lunges
20 Back extn
20 V sit ups
1 minute Plank hold
After bash
Handstand balance for 10 minutes