Monday, 5 June, 2017

WARM UP – MOBILITY
Dynamic joint warm-up + Pre-squat hope openers

WOD A
PAUSE BACK SQUAT X 3
Every 2:30 x 6 sets:
3 Back squats (@3, 2, X, 1) – 65-70% or go by feel. Bias good positioning over heavy weight.

WOD B
BALLS TO THE WALLS
Complete 5 rounds for total number of Wallballs completed.
In 90s complete:
10 Burpees
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –
——————-
Athletes can partner up on a ball/wall space and alternate 90s intervals
(15 min)

ACCESSORY
3 rounds:
6-8 x Bulgarian split squats
12-15 x GHD sit ups
12-15 x Hip extensions