DATE – Monday

 

Warm-up) 500m Run, 3×10 sec glute bridge

 

Mobility)

Dynamic Hip/Squat/Lunge Prep, Thoracic rotations

Olympic Squat against wall

 

 

WOD A) Box Squat (wide stance): 5 sets of heavy triples, rest 60-90 secs

 

WOD B) 4 Rounds for time, descending rep scheme:

 

Double Unders – 100,75,50,25 (Int – 50,40,30,20. Beg – 20 each round)

OH Walking Lunges 55/35lb Plate – 25,20,15,10

Chest to Bar Pullups – 20,15,10,5 (Modify to regular pullups or Ring Rows)

 

WOD C) GHD Situps 2 or 3 sets of 10-30 reps (beg-adv)

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