Monday, 2 October, 2017
WARM UP – MOBILITY
Dynamic full body warm-up
Banded glute activation + squat warm-up drills
WOD A
BACK SQUAT X 3
5 mins to warm-up, then;
Every 2:30 x 5 sets: 3 back squats
Start at ~65% and build to a heavy set of 3, or new 3RM
WOD B
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
— OR —
MARY
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups
ACCESSORY
3 rounds:
12-15 weighted hip extensions
45-60s weighted plank
2-3 Crossover “plyo” movements / round
