WARM UP:
4 x 500 M. Row
*On sets 2-4, Men try and maintain a 1:40-1:45 pace. Women 1:50-1:55. Do the best you can and have fun!!
Then: 5 Min. of Shoulder and Hip Mobility
SKILL:
3×2 Weighted Pull Ups
*Go as heavy as possible.
LIFT:
20 Rep Back Squat
*Add 5lbs to the weight you did last.
*Warm up your hips and get loose. Then perform 1 set of 20 reps. Go straight through without stopping. If this is your first time start at or below 60% 1RM.
WOD:
“SUNDOWN”
1K Row
Then:
2 Rounds
30 Wall Ball (20/14) (16/10) (14/6)
30 Burpees
30 KBS (70/53) (53/44) (44/35) (35/26)
Then:
100 Double Unders (300 Singles)
POST WOD:
Hip Mobility
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