Tuesday, 23 May, 2017

WARM UP – MOBILITY
Dynamic joint warm-up + pre-squat hip/thoracic openers
Blue band glute steps / bridges / squat warm-ups

WOD A
BACK SQUAT X 3
5-6 min warm-up time, then:
Every 2:30 for 6 sets (15 mins)
3 sets of 5 reps at 75% of 1RM
3 sets of 3 reps at 80% of 1RM

WOD B
15 MIN CAPACITY TEST
15 min AMRAP
10 Hand Release Pushups
15 Wallballs 20/14lb
20 KB Swings 24/16kg

ACCESSORY
3 rounds: Rest as needed
6-8/leg x Bulgarian split squats (hold KB in Goblet squat position)
30s Hollow hold (on GHD or on the floor)
30 x Banded tricep press downs