a) WARM UP:
- run 200 meters
- 20 Air Squats
- 20 banded pull aparts
- 20 Glute Bridges
- run 200 meters
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b) STRENGTH 1:
- Back Squat: 5 sets of 5 reps @ 55% of 1RM (no higher)
c) STRENGTH 2:
- Strict press: 5 sets of 5 reps @ 55% of 1RM
DO NOT REP OUT ON THESE |
| c) WOD:
3 Rounds for time:
- 25 Calories assault bike (substitute a 200m sprint if bikes are taken)
- 50 calorie row (P:30 cals)
- 12 Push Jerks 155/115 (P: 115/85, Rx+: 175/125)
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