Monday, November 26, 2018

Warm up: 2-3 rounds: row 200m, 6 Spider-Man lunges, 4 inchworms, 6 gob squats, 6 kbs, 10 hip extensions, passthroughs.
Banded hip stretches.

Strength: Max effort Back Squat
                3-2-2-1-1-1
Remember: these are working sets. You should have multiple warm up sets before you reach the weight you will use in your working sets. Your first set at three is once you are well warmed up.

WOD: 10-9-8-7....1
            Burpee pull ups
            1-2-3-4-5....10
            Thrusters 95/65

Rounds go:10 burpee pull ups
                  1 thruster
                  9 burpee pull ups
                  2 thrusters
                  8 burpee pull ups
                  3 thrusters
And so on...