21
Sep
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