Strength/gym: tabata hollow position & superman – 4 rounds of tabata per.

Skilll:Med ball clean

WOD:

3 mini wods

  1. AMRAP 5 min

12 wallball

8 kettlebell swings

— 2 minute rest —

  1. AMRAP 5 min

24 DUs

12 med ball cleans

— 2 minute rest —

  1. Row sprints:

5 x 250m row – have athletes go as fast as possible in first sprint then try to be faster each round. Give a burpee per second if they are slower than previous times.

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