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
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