Oct. 18, 2016

Warm Up:
1 Min Ski
1 Min Bike
3 Min Row 

7 Ring Rows
7 Squats
7 Push Ups

Mobility / Foam Roll

2 Rounds with barbell:
5 - Good Mornings
5 - Back Squats
5 - Elbow Rotations
5 - Strict Press
5 - RDL
5 - Front Squats

Strength:
Front Squats
12 Min to find 1 Rep Max

WOD:
EMOM for 12 Min
10 RDLs (35% of 1RM)
10 to 20 GHD Sit Ups
30 to 50 DUs

Cash Out:
5 Min Row Recovery
Hamstring Smash on Box
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