WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
8e DB Row
10 Assisted Glute-Ham Ext.
10 Bar Roll Outs
10 Strict Pull Ups
LIFT:
Front Squat
3 @ 70%
3 @ 75%
3 @ 85%
2 x 3 @ 90%
WOD:
“GRIP & MOVE”
21-15-9
C2B Pull Ups
KB Swing (70/53) (53/44) (44/35) (35/26)
POST WOD:
Mobilize & stretch
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