Monday – March 5th

Pre Warm-Up
3 Rounds With Sling Shot
5 lateral steps
5 high knee
5 squats
+
3 Rounds
10 band pull apart
10 KBS
5 Burpees

 

Warm-Up
Dynamic

 

Strength
A.) Front Squat
1.) Work to a heavy 3
2.) Drop 30/20 for 3×4

 

B.) Press
4×6 – No load % but try to increase from last week

 

WOD
OT3min x5
15 DL
10 Box Jump @ 24/10
5 HSPU

 

Rx: 225/155
Scale: 185/105
Masters: 155/85

 

Cool Down
1.) Row 1,000m
2.) Spend 3min in pike position
3.) Foam roll hamstrings

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