Monday, April 8, 2019

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Warm-up:
3 Rounds:
250m Row
10 Lunges per leg
10 Hanging Shrugs
10 Empty BB Hang Cleans
10 Empty BB Push Press
10 Empty BB Back Squats

SOD (20 min)

5x5 Back Squat
- Start at 50% of your 1 RM and go up 5-10% each set, finishing at 85%. (Fitness: 3x10 Back Squat, finishing at 70%)
-Superset-
5 sets of 30 sec. weighted front plank holds (25/15) (after each set of back squats immediately go into plank hold)

WOD

12 min AMRAP

2 Wallballs (Fitness: DB Front Squat)
2 Toes to Bar (Mod/Fitness: Knees to Chest)
2 Power Cleans (135/95) (Fitness: DB Cleans)
Ascend by 2 reps each round.