Sunday, November 26, 2017

Monday, 27, 2017

Warm up: 3 rounds, row 200, 10 Spider-Man lunges, 10 goose steps, 10 jump squats, 10 hip extensions, 10 fire hydrants. 
Banded hip stretches. 

Strength: Back Squat
                5x5 70-75%
If you don’t have a max backsqaut just choose a weight that’s challenging but manageable for all 5 sets. 

WOD: For Time
           40/30 cal bike 
           40 ball slams 40/30
           40 stationary lunges with ball
           20/15 cal bike 
           20 ball slams
           20 lunges 
           10/10 cal bike
           10 ball slams
           10 lunges 

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