9.20.17

Preferred order.

Warm up:

5 min ski+5 min bike+5 min row+5 min run

Any order

Mobilize

A)

3×10 kb ovhd squat each arm

15 kb swings 70/53 after every working set of 10. Will end up doing 6×15

B)

100 chest to bar pull-ups*

*5 two-for-one wallballs 20/14 to 10′ EMOM until CTB are done.

C) class.

Accessory

3×20 single leg glute bridge

3×1 min side plank each side

Wednesday, September 20th, 2017 at 5:48 am / Competitive