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August 22, 2017

Warm Up

Sumo Squat with KB 10-15 Second hold

10 Air squats

10 Wall Balls

10 Good Mornings

10 Back extensions banded or GHD

 

A) Front Squat

6-8reps - every 1:30 min x 4 sets

 

B) Stiff Legged Deadlift

@31X0; 6-8 x 3; rest 60 sec b/w sets

 

C) 10 RFT:

1 round strict Cindy

5 Pull ups

10 Push ups

15 Squats

30m SA FW/arm

 

D) Midline

3 planks

1 min max hold with weight



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