9/3 WOD

Warm-Up (10 min) 250m row (together) 10 air squats 10 alternating lunges 10 push-ups 20 high knees Then: 10 goblet squats 5 front squats (empty bar) Front Squats Build to a heavy 4x4 Between sets: 20-

T eam Chipper Party Warm-Up (10 min) 2 rounds 300 m partner run 10 air squats 10 sit-ups 10 push-ups 20 jumping jacks Strength (15 min) Push Press 5 sets: 5 reps building each set Accessory: 10 strict

Warm-Up (10 min) 2 rounds 200 m jog 10 good mornings (PVC) 10 glute bridges 10 inchworms 20 mountain climbers Strength (15 min) Deadlift 3 sets: 3 – 3 – 3 building Accessory: 3 rounds 12 kettlebell s