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WEDNESDAY 151125

Warm-up:
Row 500m
20 high box step ups
Spiderman crawls down
Samson lunges back
15 squats
15 leg swings
15 ankle rolls
10 GHD sit-ups

Strength:
Four sets of…
Bulgarian Split Squat x 6-8 reps each leg @ 3sex descend
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

WoD:
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Mobility:
Mash quads
Roll posterior
Mash Psoas on KB handle

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