Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds of rest between each set WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side more »
CONTINUE READING