LONG TIME NO SEE

I'm back on the road to recovery after some knee surgery wooohooo!  Ill be running a 5K Saturday @ Castoville park to spring back into things. Wish me luck and see ya @ the finish line :)  Thank you to SA Fight Gear for the running gear!

WU
20 burpees

WOD
400m run
rest 3 min
400m run
rest 3 min
400m run

Monday wk 6

WU
2 rounds
30 jumping jacks
10 push ups
10 lunges (each leg)


WOD
12 Deadlift @ 70% of max
400m run or row
12 Deadlift @ 70% of max

400m run or row
12 Deadlift @ 70% of max

or sub deadlifts for jump squats

Friday

WU
20 Burpess

WOD
21 Front squat @ 70%

Run 400m
21 Front squat @ 70%

Or sub front squat with push ups

Thursday

WU

2 rounds
15 Squats
10 Back extensions
10 V-ups

Then
WOD
400m run/row
rest 3min
400m run/row
rest 3min
400m run/row

Wednesday

WU
25 Jump squats
Max vert on each jump

WOD

12 Push Press @ 70%
Run 400m
12 Push Press @ 70%

Or sub 12 Push Press for 25 Sit ups

Tuesday

Stretch

WU
2 rounds
15 Squats
10 Back extensions
10 V-ups

WOD
400m run
rest 3min
400m run
rest 3min
400m run

Stretch