WARM UP:
400 M. Run
2 Rounds
10 Inch Worms
10 Good Mornings
10 Scorpions
10 Pass Throughs
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Ass. Glute-Ham Ext.
4e DB Bent Over Row (Your Choice)
10 Weighted Glute Bridges (Your Choice)
20 Weighted Sit Ups (Your Choice)
LIFT:
Deficit Dead Lift
5 @ 65%
5 @ 70%
5 @ 70%
5 @ 75%
*Stand on top of a 45lb plate. 1 under each foot.
WOD:
“ANDROID 19”
1,000 M. Row
75 KBS (53/35) (44/26) (35/20)
50 Burpees
25 T2B
1,000 M. Row
POST WOD:
Roll & Stretch
Recent Posts
