Monday – January 9th

Pre Warm-Up
3rds
10 KBS
10 band pull apart
+
3rds
10 cuff isolation
10HRPU

 
Warm-Up
Dynamic

 
Strength
A.) Back Squat
1.) 10min to find a 5RM Back Squat
2.) Drop to 85% of “1” for 3×3

 

B.) Deadlift
1.) Work to a “Heavy” triple of paste DL w/ a 3sec paste @ the knee
2.) Drop to 85-90% of “1” for 2×6 TnG

 
WOD
OTMx16
Min 1: 15/12 Cal on AB
Min 2: 15 WB @ 20/14
Min 3: 15 Burpees
Min 4: 10 C2B Pull-Ups

 
Cool Down
3rds
10 pass thru
30sec foam roll t-spine

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