DATE – Monday
Warm-up) 500m Run, 3×10 sec glute bridge
Mobility)
Dynamic Hip/Squat/Lunge Prep, Thoracic rotations
Olympic Squat against wall
WOD A) Box Squat (wide stance): 5 sets of heavy triples, rest 60-90 secs
WOD B) 4 Rounds for time, descending rep scheme:
Double Unders – 100,75,50,25 (Int – 50,40,30,20. Beg – 20 each round)
OH Walking Lunges 55/35lb Plate – 25,20,15,10
Chest to Bar Pullups – 20,15,10,5 (Modify to regular pullups or Ring Rows)
WOD C) GHD Situps 2 or 3 sets of 10-30 reps (beg-adv)
