DATE – Monday

 

Warm-up) 2 Rounds:

 

50’ High knees

50’ Butt Kicks

10 Alternating Static Lunges (Controlled 3 second decent)

20 sec Wall Squat

 

Mobility) Pre-squat hip mobility

 

WOD A) Back Squat (18 mins):

2×6 @ 70-75%

2×5 @ 75-80%

2×4 @ 80-85%

 

WOD B) 3 rounds for time, rest 2 mins between rounds. Subtract 4 mins from total time:

500m Row

25 Thrusters 45/33lb

 

WOD C) GHD Situp 2-3 sets of 10-20 reps

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