DATE – Friday


Warm-up) 5 mins alternating skipping with dynamic hamstrings stretches: inch worms, toe touches etc.



P-chain floss

Wrist extension stretch against wall


WOD A) Power Clean: 15 mins to establish a 1RM


WOD B) For time:


3 Rounds:

21 Toes-to- bar (Modify reps so that first set takes no more than 2 sets)

15 Deadlift 225/155lb

500m Run


WOD C) 2 sets:

Banded Plank x 30-45 sec

GHD Hip ext. x15-25 reps