DATE – Sunday
Warm-up: Dynamic
Mobility: Posterior chain floss + Pec opener
WOD A)
Deadlift: Warm up with moderate sets of 5, then: 6 working sets: 3, 2, 1, 3, 2, 1
(80,85,90, 85,90,95% of 1RM)
Rest 2-3 min between sets
WOD B)
5 sets of:
Bench press x 5
rest 10s
Russian Kettlebell swing x 20 (heavy but unbroken)
rest 2min
Record 5 heaviest successful set of 5 BP and load used for KBS.
WOD C) For time:
50, 40, 30, 20, 10 – Doubleunders
10 Burpees after each round
