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MONDAY 151102

Warm-up:
Run 400m
15 leg swings
15 good mornings
15 matrix turns
15 slow squats
Banded hip distractions
Spider-Man crawl down
Zombie walks back
10 push ups
12 GHD sit-ups

Strength:
A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 3 sec descend

WoD:
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of four sets.
*score is reps of squat cleans

Mobility:
Roll posterior 
Mash quads/IT bands
Lax to glutes

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