Warm up:
Shoulder Streches
Dead lifts
Front squats
Thrusters
Core Lift:
Strict Pess (70% of your 1 RM)
15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%
WOD:
Rack High Pull 5 x 5
Pull Ups 5 x 5
DB Rows single arm 5 x 5
Ring or Bar Dips 5 x 5
RidgeWOD: Sealfit Week
"Courage"
Warm Up:
Plyo Drills
3 Rounds:
5x HSPU
5x 25m Shuttle Run
Work Capacity: AMRAP 25 Minutes
4x Curtis P: hang clean, push press, back squat, back press, and repeat
5x KB Snatch
6x Dive Bomber Push Up
Durability:
Run 2 Miles
No comments:
Post a Comment