Monday

Warm Up:
Bike 20 Cal or Row 500m
2 Rounds
5 Inch Worm
10 Groiners
10 Iron Crosses
10 Scorpians
10 Old man Stretches
10 Cat/Cow
10 OHS

3x Foam Roll Mid Thoracic
Foam Roll IT Bands & Glutes

Strength:
Back Squats
5 @ 75%
3 @ 85%
1+ @ 95%

Accessory:
Tabata Ghd Situps/Abmat Situps

Metcon:
18-15-12-9-6-3
Clean & Jerks 115/75
Cal Row

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