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WEDNESDAY 160406

Warm-up:

Row 750m

accumulate 30 KB swings moderate weight

12 Bench lateral step overs

Samson lunges down

Inch worms back

Pigeon stretch each side

15 squats

15 Hollow rocks

10 pullups

 

WoD:

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

20 Walking Lunges (32/24 kg KBs in each hand)

 

Strength:

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

Bench Press x 4-6 reps

 

Body Building Accessory work:

Three sets of…

Single-Arm DB Row x 8 reps each @ 2 sec descend
Rest 45 seconds

Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
Mobility:

Lax to glutes/shoulders

roll posterior

mash anything else needed

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