Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups
Strength: Back Squats
Warmup to 85% of your 1 rep max
Work: 10 x 3, rest 60-90 seconds between each set
WOD: 3 Rounds for time
250m Row
15 Decline Pushups
15 1-legged KB DL (each leg)
15 Ring Fall-outs
Cooldown: Roll out and stretch
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