Warmup: ROM, dynamic stretches, 10 push press with PVC, 10 squats, 5 med ball cleans, 5 burpees, 500m Row
Strength: Strict Press, de-load
Work: 5 x 3 at 65% of 1RM
WOD: 20 min AMRAP
3 Pistols (each leg)
6 Med ball cleans (20/14#)
9 Burpee broad jumps
250m Row
Cooldown: 2 min plank, 1 min side plank, each side.
Roll and stretch
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