Warmup: ROM Drills, dynamic stretches, deep squat hold for 1 min
15 air squats
20 push ups
Strength: Back Squats
Warmup to 90% 1RM
Work: 10 x 1 reps, with 60-90 secs between reps
WOD: 20 min AMRAP
10 Push-ups
10 Push Press (75-95/45-65#)
10 Bent Over Rows, same bar
Cooldown: Roll out and stretch
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