Warmup: ROM drills, dynamic stretches, 400m run, 15 Good mornings with bar
Strength: Deadlift
Warmup: 5/5/3 @ 40/50/60%
Work: 3/3/3 + @ 70/80/90% 1 RM
WOD:
20 Min AMRAP
10 KB Swings
10 Ring Dips
10 Burpees
100m sprint
Cooldown: roll out and stretch
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