Monday
Warm Up:
5 Inch Worm
10 Groiners
10 Iron Cross
10 Scorpians
10 Cat/Cow
10 OHS
:30 Squat Hold
3x Foam Roll Mid Thoracic
Strength:
Back Squat
5x @ 70%
3x @ 85%
1+ @ 95%
Accessories:
Tabata Russian Twists (1 full tabata)
Tabata Side Planks (Split between sides)
Metcon:
21-15-9
Deadlifts 225/155
Box Jumps 24/20
Sit Ups
then
50 Calorie Row
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