Warmup: ROM, dynamic stretches, Shoulder Openers with PVC, calf stretches, 10 Jumping Squats, 10 Front squats with PVC
Strength: Front Squat
Warmup to 75%
Work: 5 x 1 work up to find your new 1 rep max
WOD:
2:00 Double/Single Unders
5 rounds – :30 max rep KB swings (53/35#) :30 rest
Run 400m
5 rounds – :30 max rep pushups/:30 rest (do a different kind of pushup each round: wide; diamond; narrow/military; decline; pike)
2:00 of Jump Rope (Double Unders)
Cooldown: Roll out and stretch
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