Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min.
Strength: Back Squat
Warmup to 65%, then work up to a new 1 Rep Max. Make sure to go below parallel.
1-1-1-1-1
WOD: 15 min AMRAP
15 3-way Crunches
8 Thrusters (95/65#)
Cooldown: focus on IT bands, hamstrings and glutes on roller, stretch
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