Monday
Warm Up:
DROMS
100m Run/125m Row
15 Back Extension
15 GHD Sit Ups
100m Run/125m Row
15 Spidermans
15 OHS
100m Run/125m Row
15 Scapula Pull Ups
15 Scapula Push Ups
100m Run/125m Row
15 Lower Back Twist
Roll Out Mid Thoracic
Strength:
10 Min EMOM
5 Touch & Go Power Cleans @ 155/105
2 Min Rest
10 Min EMOM
5 Touch & Go Deadlifts @ 225/155
2 Min Rest
10 Min EMOM
5 Push Press @ 135/95
**Scaled up or down as needed but should be tough
Metcon: (Optional)
Annie
50-40-30-20-10
Double Unders
Sit Ups
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