Warmup: ROM drills, dynamic stretches, 10 good mornings with a bar, 1 min wall sit Strength: Deadlift Warmup: to 80% Work: 10 x 3 reps at 80% of your 1RM, rest 60-90 seconds between sets WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 15 cal row Cooldown: 50 Hollow rocks, roll more »
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