Warmup: ROM drills, dynamic stretches, 5 inch worms, 15 jumping squats, 30 ski jumps, 1 min side plank (each side)
Strength: Back Squat
Warmup to 95% of your 1 RM
Work: 10 x 1 with 60-90 seconds of rest between each set
WOD:
3 Rounds
800m Run
20 push press (75-95/45-65#)
20 GHD sit ups
Cooldown: Roll out and stretch
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