Thursday

 

Warmup/Mobility)

 

2-3 mins running drills

 

60 secs stretch per leg:

Couch

Glutes

 

Banded Front Rack Stretch

 

WOD A) Alt. e90secs x 5 sets of each (approx. 14-15 mins)

1) 2 Back Squats @ 23X1 tempo 55-65% of 1RM

2) 4 Hang Power Cleans @ 65-75% of 1RM Power Clean – keep it fast with a solid landing, no “starfishing”

 

WOD B) 3 Rounds NFT:

 

6 Unbroken Single Leg RDL’s per leg @ 2111 tempo – weighted if possible

10 Single Arm KB Rows 2011 tempo

10 GHD Hip extensions – weighted if possible

Crossover Symmetry Plyo W’s

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