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FRIDAY 150424

Warm-up:

Row 500m

Crossover symmetry

15 squats

15 good mornings

10 scap push ups

200m jog

15 leg swings
Accesory work:

Every 2 minutes, for 10 minutes (5 sets)…

20-22 Walking Lunges (79/53# KBs in each hand)

Remember these from a few weeks ago?  Goal is to either go heavier today, or take two extra steps per set.


Then 

Every 3 minutes, for 15 minutes (5 sets)…

Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.


WoD:

Three sets of…

Single-Arm KB Row x 8-10 reps each slow and controlled 

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds
Mobility:

Roll posterior

Lax to glutes

Couch stretch

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