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

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