Mon July 10th

Pre Warm-Up
3 rounds
10m butt kicks
10m high knee
+
3 rounds
5 burpees
5 jump squats

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Banded DL
8×6 @ 65/75% of 1RM DL
*Remember, these are goal % and will stay the same for the next 2 weeks. Minimum is 45/55%

 

 

WOD
For Time – 15min cap
21-15-9
SHSPU
3-2-1
Peg Board Ascent

 

 

Cool Down
1.) Row 750m
2.) Foam roll lats and t-spine

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