Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run
Strength: Front Squat, de-load
5 x 3 @ 65%
WOD: Circuits
2:00 work at each station; 1:00 rest/transition
3 rounds
Max calorie row
Front squat (95#/65#)
Ball slams
Toe touches
Hand Release Push-ups
100m Runs
Cooldown: Roll out and stretch
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