Warmup: ROM drills, dynamic stretches, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 70/80/90% 1 RM WOD: 3 Rounds 250 m Sprint row 10 Bent over rows 5 tuck to extension, hold 5 secs Cooldown: 1 min more »
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