DATE – Friday:
Warm-up: Partner med ball warm-up
Mobility:
Lacrosse ball glutes and outer hip + Pre-squat hip mob
WOD A) (20 min)
Back squat:
In 10 min quickly to build up to a heavy (but not max) single – (90-95% of your 1RM)
– Then perform 3 reps every 90s @ 70-75% (of 1RM) x 8 rounds
WOD B) Partner WOD:
In 15 min, between you and your partner row as many meters as possible. You may switch as you like, but the partner off the rower must complete 10 x burpee ball slams (30/20lb) before switching onto the rower.
Score is total meters rowed in 15mins.
