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WEDNESDAY 160224

Warm-up:

Run or Row

Inch Worms down

Samson Lunges back

10 Yoga push ups

15 matrix turns

20 banded good mornings

30 Double Unders or 60 singles

 

Strength:

Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes

Build load every set.

 

WoD:

Complete rounds of 30, 20 and 10 reps for time of:

70/53# Russian Kettlebell Swings
Shoulder to Overhead (115/75 lbs)
Pull-Ups

 

Mobility:

 

Mash lats on a roller

Roll Posterior

Banded shoulders

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