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FRIDAY 160617

Warm-up:

Run or Row

15 Leg swings

Crossover Symmetry

15 High Box step ups

Spiderman Crawl Down

Samson Lunges Back

10 Yoga Push ups

15 Tempo Squats

Warm up Back Squat to working set

 

Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%

Rest 2 minutes between sets

 

WoD:

Complete as many rounds and reps as possible in 15 minutes of:

Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Russian Kettlebell Swings (70/53#)

Take a 400m Run/Jog to cool down after WOD

Mobility:

Lax to Shoulders

Banded Shoulders

Roll Quads and Posterior

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