12
Jan
Monday
SKILL
EMOTM for 15 min
Min 1 = Single Leg RDL w DB or KB x 6 each side
Min 2 = Front Racked DB or KB Step Ups x 10 reps
Min 3 = :45 sec Plank Hold
STRENGTH
Back Squats
5-5-5-5-5 @ 75%
(15 min cap)
WOD
6 sets each for time:
Sprint 100 m
4 Push Press (115/75)(95/65)
8 Burpees over BB
4 Push Press
Sprint 100 m
REST 1 min
(20 min cap)