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