Warm-up:
WOD:
- 60-50-40-30
- 12-10-8-6
- 60-50-40-30
- medball sit ups
- dumbbell pendlay rows 35/22.5kg
- pistols*/single leg box squats
- timecap 20min
- * only choose pistols when you've done them lately and feel 100% sure
Accessory work:
10-15min stretching on hips/calfs/abs
Cooldown: