Mon – Feb 5th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
3 rounds
10 KBS
5 burpees
10 cuff isolation

 

Warm-Up
Dynamic

 

Strength
A.) Back Squat
*18min clock
*Load goal = 10% more than last week
1×3
1×5
1×7
1×9

 

B.) DB Hang Squat Clean Drills

 

WOD
For Time – 14min cap
10-8-6-8-10
DB Hang Squat Clean
Singel Arm DB PP
Burpees Over DB

 

Rx: 50/35
Scale: 35/20
Masters: 20/10

 

Cool Down
1.) Row 750m
2.) Foam roll lats and t-spin
3.) 2min in pike stretch

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