Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 front squats, w/bar Strength: Front Squat 5 x 5 @ 80% WOD: 3 Rounds 500m row 30 KB Swings 30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch
Warmup: ROM, dynamic stretches, barbell complex with empty bar: 3 Rounds, :20 each with :30 rest at the end of each round: Deadlift Hang Power Clean Front Squat Strict Press Push Press Back Squat WOD: 3 Rounds 10 DB Bicep Curls 20 Double Unders 30 Jumping Lunges 40 Jumping Jacks Cooldown: Childs pose, pigeon, saddle more »
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