Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks
Strength: Strict Press – deload
Work: 5/5/5 @ 40/50/60% 1RM
WOD:
500 m Row/400m run
Tabata: Ab wheel
1 min rest
Tabata: Push ups
1 min rest
Tabata: Pullups
1 min rest
Tabata: Jumping squats
1 min rest
Tabata: GHD back extensions
500m row/400m run
Note: Tabata is 8 rounds of 20 sec work/10 sec rest for a total of 4 mins. You will finish one full Tabata before moving on to the next exercise.
Cooldown: Calf stretch, pigeon stretch, shoulder stretches on rack. Roll out lats, IT bands, calves
No Comments to "Wed.4.16.14"