STRENGTH: 15 mins to build 3 rep TnG Deadlift (build to above wod weight)
WOD:
15 Toes to Bar
15 Deadlifts (100/70)
Run 400m
4 rounds for time
HIIT & RUN: 3 combos with 3 exercises per combo; 45 on/15 off then move
complete 3 rounds per combo before moving to the next exercise
1 – Battle Ropes
2 – Skipping
3 – Butterfly Sit Ups
4 – MB cleans
5 – Wallballs
6 – Row
7 – Run 100m
8 – 20 x Russian Twists + Hollow hold remaining time
9 – Bike (off seat 20 secs)