mwod:
jog 2 laps
roll upper back and legs (hamstrings, quadriceps, glutes) x2 mins
stretch wrists + forearms x1 min/side
bottom squat x2 mins
lift:
clean + power jerk 5 x 3
work up to heavy triple
wod:
75 second stations
tire flip
prowler march
rope slams
1 arm d.b press
farmers walk
row for distance
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