Tuesday, June 19, 2018

WARM-UP

Row 250m

:60 Empty Bar Frt Squat Hold

Wall Shoulder Stretch

Lat/Tricep Smash/ Wrist Stretch

Pigeon Pose

Leg Swings

STRENGTH

Front Squat - 3x5 @ 80% of 1RM

WOD

3 RDS

400m Run

30 KB Swings (53/35)

2 Bar Muscle Ups / 2 Pull Ups + 2 Push Ups

CORE

30 GHD Sit Ups into :30 Plank Hold

20 GHD Sit Ups into :20 Plank Hold

10 GHD Sit Ups into :10 Plank Hold