Warmup: ROM, dynamic stretches, 10 good mornings with bar, 200m run
Strength: Deadlift, de-load
Work – 5 x 3 @ 65% of your 1 RM
WOD:
30-25-20-15-10-5
GHD sit ups
GHD Back extensions
knees to elbows
straight leg deadlifts 95/65#
Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch
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