Monday

SKILL

 

3 Rounds of 

 

3 x :5-:10 sec Bridge Holds

10 Cals row

20 Banded Pull Downs @ 1201

 

STRENGTH

 

Back Squats 

 

5 @ 50%

4 @ 65%

3 @ 75%

2 @ 85%

 

WORKING SETS

5-5-5-5 @ 80% (rest 2:30 min – mobility work)

 

(25 min cap)

 

WOD

 

5 Rounds of:

:40 sec ON / :20 sec OFF

 

Wall Ball

Box Jumps

Burpees