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
