Mon 2-23-15

Posted on Feb 22, 15

Warm up:

2 Rounds

10 single leg glute bridges (each side)

Monster walk (face one direction, switch direction 1/2 way across room)

10 single leg RDL (each side, light kb can be used but rememeber this is a warm up)

Half kneeling rotation with dowel (1×10 sec hold each side)

 

Pre Game:

Every 2 mins for 16 mins Back Squat

Set 1 – 5 @ 55%

Set 2 – 5 @ 65%

Set 3 – 3 @ 75%

Set 4 – 2 @ 85%

Set 5 -2 @ 90%

Sets 6-8 – 10 @ 75%

 

WOD : For time

2k row*

* EMOM until finished complete squat cleans (135/95) in “Death By..” manner. (on min 1 do 1 squat clean, on min 2 do 2 squat cleans etc)

 

After Party:

Couch stretch ( 1 min each leg)

Partner PNF Hamstring stretch

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