Warmup: ROM drills, dynamic stretches, 15 burpees, 500m row Strength: Bench Press, Deload 5/5/5 @ 40/50/60% of 1RM WOD: Tabata: 8 rounds, 20 sec work/10 sec rest V up’s Back extension KB Swings hollow rock Reverse Hypers Wall balls Sprint rows Cooldown: Roll out and stretch
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