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 out and stretch
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