Thursday
Warm Up:
200 Double Unders or 2 Min Double Under Practice
DROMS
:30 Sec Squat Hold
Down and Back Walking Lunges w/ PVC Pass Thru
10 Old man Stretch
Down Bear Crawl
Back Duck Walk
5 Inch Worms
Strength:
Find 1RM Front Squat
5-3-2-1-1 (Start approx. at 60-70%)
Find 3RM Deadlift
3-3-3-3-3 (Try to go touch and go)
Metcon:
For Time
40 air squats
20 slam balls 20/10
40 mountain climbers
20 knees to elbow
40 alt jumping lunges (total)
20 ring dips
40 sumo deadlift high pull 53/35
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