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THURSDAY 150604

Warm-up:

Row 500m

15 leg swings

10 burpees

15 hollow rocks

15 goblet squats

Hips on box

Banded hip distraction
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 – 4 reps @ 90+%

Rest 2 minutes between sets.
WoD:

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs

immediately followed by…

Run 800 Meters
Mobility-

Posterior work

Mash quads
Lax to shoulders

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