Warmup: ROM, dynamic stretches, 20 push ups,
Strength: Bench Press
Warmup to 80% of your 1 RM, then
10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets
WOD: 5 Rounds for Time
8 Double KB Push Press
8 Bent Over Row
8 inchworms with push-up
2 min jump rope
Cooldown: Roll out and stretch. Work on calves and glutes
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