Atherton & Cairns WOD

Warm up

200m run
20 banded G/M
20 S/L Glute Bridges
20m broad jumps
200m run
20 russian swings
20 goblet squats
30sec kb OH hold
200m run
20 wall balls

Class

1. Strength
Back Squat
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Rest 2:00 between sets.

2. Conditioning
Alternating On the Minute x 14 (7 Rounds):
Odd – 15/12 Calories
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)