roll out legs

Warm-up

2 rounds

-20m lunges

-20m lunges with a twist

10 x air squats

10 x kip (hanging from bar) 

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Walking Lunges  

*weighted front rack position* 

4 x 12  

E2MO2M

3 x T2B  

*complete this no matter what rep you are on for the lunges. After complete your remaining lunges set* 

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WOD

400m run

21 x Deadlift 80/60g

21 x Ab mat sit-ups

400m run

15 x Deadlift  

15 x Ab mat sit-ups

400m run

9 x Deadlift  

9 x Ab mat sit-ups

 

3-2-1 GO!!! 

 

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