WARM UP 3x 100m Run 6 EB Front rack lunges 4 KBS   WOD 8 x 2 Minute rounds 14 FR Lunges RX-75/45lb (34/20kg)   ADV-95/65lb (43/29kg) 100m Run In remaining time Max effort KB Swings RX-24/16kg   ADV-32/24kg Rest 1 minute between rounds.   STRENGTH & SKILLS 5×3 Tempo Front squats 1st 3 Seconds 2nd … Continue reading Lunges, Runs and Swings