Friday
Group Warm Up: (10 Min)
The Complete the Following:
3x Roll Mid Thoracic
Roll IT Bands & Glutes
10 Old Man Stretches
10 Spiderman Lunges
10 OHS
Strength:
Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
Accessory:
3×10 Ring Push Ups
Metcon:
3 suicides
30 wall balls 20/14
3 suicides
30 knees to elbow
3 suicides
30 snatches 95/65
3 suicides
30 GHD sit-ups/sit ups
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