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THURSDAY 150924

Warm-up:
Run 400m
15 leg swings
15 good mornings
15 slow squats
5 tire flip hop through
Spider man crawl down
Zombie walks back
Handstand practice
10 push ups (with variety of hand placement)

Strength:

Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps
Rest 60 seconds

WoD:
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (60/53#)
10 Handstand Push-Ups

Time cap = 15 minutes

Mobility:
Couch stretch
Roll glutes
Mash quads

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