Wednesday

Warm up:
DROMS
Group Warm Up

3x Roll Mid Thoracic
10x Lower Back Twist (Each Side)

Strength:
Front Squat
3x @ 50-55%
3x @ 60-65%
3x @ 70-75%
3x @ 75-80%
3x @ 80-85%

Metcon:
20 min Partner AMRAP
Partner 1
7 Deadlifts  135/95
5 Hang Power Cleans
3 Push Press
Partner 2
Row 500m
**Partner Switch every 500m Row
**Scale up or down as necessary on weight

Core:
3 Rounds with 30 sec rest between RNDS
1 Min Weighted Planks

Leave a Reply

Your email address will not be published. Required fields are marked *