Warm up
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Stability ball warm up
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10 seated walk outs and back
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10 stability ball push ups( Hands on Ball)
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10 elbow roll straight
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10 elbow rolls side to side
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10 elbow rolls 5 circle right and 5 circle left
Strength
Back squat : 5×3 tempo 3/0/3
*3 seconds down, no pause, 3 seconds up @50-55%
*Superset with accessory movement of your choice… sitting in not expectable !
Wod #1 20 minutes Amrap
15 slamball .. come up on toes then slam
db carry 200m
50 ft burpee broad jump-
20 alternating seated banded pulls( rows)
Finisher
6 hill sprints 10 sec 50 seconds rest