Warm up:
Run 10 minutes @ 70% effort
Mobilize Hips and Shoulders
Hollow Rocks- 50 Reps
GHD Back Extension- 50 Reps
SWOD-
Jerk- from blocks, 7x 2
Banded Box Squats- 15x3 explosive reps, rest 60 seconds between sets
WOD-
3 rounds for time *6 minute cap*:
7 Ground to overhead 185/115
7 Bar Facing Burpees
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