Warm Up:
10 minutes
Couch Stretch (60s/leg)
Knee Pulls 10 reps
Glute Bridges 10 reps
Russian Swings 3 x 5
Deadlift:
Conventional
15 minutes, work up to heavy 1.
10 minutes, 1's @70% for speed.
WOD
15min AMRAP
10 rounds
5 Ring dips
10 Single arm dumbbell snatches 20/10kg
15 Double unders
with remaining time:
Row for max meters
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