Call Us: (612) 226-8720

10.09.17

9
Oct

10.09.17

Warm Up:
2:00 bike/row/run
20 box side step ups
10 MB hamstring curls- lay flat on the ground, place feet on MB and slowly bring the ball close to the body and then slowly extend legs
5 waiter squats each side- KB extended overhead in one hand while squatting
5 single side front racked squats each side- KB racked in one hand while squatting

Mobility:
30 seconds each side- single leg RDL with leg behind as a kickstand- body weight
1:00 couch stretch each side

Skill: Back squats
2 rounds not timed
7 reps @70%
5 reps @ 75%
3 reps @ 80%

WOD
5 RFT
9 thrusters 95/65
7 pull ups- sub ring rows

Leave a Reply