Sunday Strength

 

Warm-up)

3 x 200m Row: 70%, 80%, 90% (Alternate w/partner or rest 1:1)

Mobility)

T-Spine Mobility

Pre-squat hip mobility

 

WOD A)

 

Overhead Squat – Focus on perfect form (20 mins):

 

2 x 10 @ PVC Pipe or Empty Bar

2 x 5 @ Light – Moderate Weight

3 x 3 @ Moderate – Heavy Weight

 

WOD B1) Bench Press: 3×8-10 reps – Heavy as possible

WOD B2) KB Row: 3×8-10 reps – Heavy as possible

*Alternate exercises resting 60 secs between

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