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08.16.17

16
Aug

08.16.17

Warm Up:
Foam roll quads, thoracic, and adductors
Couch stretch x 1:00 each side
then…
400m run or row
2 rounds of
10 side step ups on box
15 hip bridges on bench
10 supermans
15 abmat sit ups

Primer: 2 sets of 8 reps each with @20% 1 RM back squat weight
back squat jumps
good mornings

Skill:
Deadlift
5 reps @ 60%
3 reps @70%
2 reps @75%
1 rep @80%
1 rep @85%
1 rep @ 90%

WOD:
10:00 EMOM
odd mins: DB burpee box step ups 24/20″ 50/35# x 6 reps
even mins: wall walks x 3 reps- sub handstand hold for :30

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