Mon – 2.26.18

Pre Warm-Up
3 Rounds With Sling Shot
5 lateral steps
5 high knee
5 squats
+
2 Rounds
10 KBS
15 Sit-Ups

 

Warm-Up
Dynamic

 

Strength

A.) Back Squat
1.) Work to a heavy 5reps
2.) Drop 30/20 for 3×4

 

B.) Press
4×6

 

WOD
3 RFT – 14min cap
20 Burpees
35 WB @ 20/14
50 DU

 

Cool Down
1.) Row 1,000m
2.) Spend 2min in pike stretch
3.) Foam roll hamstrings and t-spine

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