12/3/18

December 3, 2018

Warm up:
300 m row
30 walking lunges
30 squats
Mobility:
30s
Spider-Man lunge (r/l)
Pike stretch
Straddle stretch
Lat stretch (r/l)
Core:
3 rounds:
10 Toes to Bar
10 Star Crunches

Strength: back squat
1X10@ 50%
1X5 @ 60%
1x2 @ 70%
1 @ 80%
1 @ 90%
Test 1 RM

WOD:

7 RFT
15 KBS 53/35
15 Power Cleans 95/65
15 Box Jumps 24”/20”


 

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