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MONDAY 151109

Warm-up:

Row 500m

Crossover symmetry

20 banded good mornings

15 leg swings

Inch worms down

Samson lunges back

10 push ups

12 GHD sit-ups

15 dislocates

15 slow squats
Strength:

Three sets of:

Deadlift x 6-8 reps @ 2 descend

Rest 90 seconds

Ring or Stationary Dips x 20-25 reps

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90 seconds

**record deadlift weight
WoD:

Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Russian Kettlebell Swings (32/24 kg)

If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.
Mobility:

Mash triceps on racked barbell

Lax to shoulders and pecs

Roll posterior

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