Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips
Strength: Deadlifts
Warmup: 5/5/3 @ 40/50/60%
Work: 5/5/5+ @ 65/75/85% 1RM
WOD: 5 rounds
10 Box Jumps
10 Calorie Row
10 Elevated Dips (adv. do ring dips; mod. do box dips)
Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on shoulders.
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