Warmup: ROM, dynamic stretches, 15 good mornings, 15 straight legged deadlifts
Strength: Deadlift
Warmup to 80% of your 1 RM
Work: 10 x 3 reps with one minute rest between rounds
WOD: 20 minutes AMRAP
3x handstand pushups
5x burpees
7x GHD situps
10x squats
Cooldown: Roll out and stretch
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