April 2, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 leg swings – front/back & side/side
  • 10 empty bar deadlifts
  • 10 empty bar presses
  • 10 calf raises
  • 10 push ups
b) STRENGTH 1:

  • Deadlift – Take 15 mins to establish a 1-RM Deadlift

 

c) STRENGTH 2:

  • Strict Press – 4 sets x 8 reps @ 75%

Rest 60 – 90 seconds between sets

 

d) WOD:

Every 2 Mins for 5 rounds (10 mins):

  • 15 Burpee Box Jumps @ 30/24

** Scale reps and box height as per your coach

Posted in WOD