Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 RM 1/1/1/1/1 WOD: 10 Rounds for time 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown: roll out and stretch
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