Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 2 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 2 rounds High kneesDB Side bends DB Push PressBurpeesToe touches Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press 10 x 3 @ 80% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch
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