Mwod: Row 2 mins, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Frog stretch x 2mins, Roll calves on barbell x 1 min/side, Stick external rotation stretch x 1min/side
Squat: 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%
WOD:
Tabata
20 sec on/10 sec off x 8 rounds for max reps each of:
KB swings
Sit ups
DB Snatch
Squat: 3 @ 70%, 3 @ 80%, 3 x 3 @ 90%
WOD:
Tabata
20 sec on/10 sec off x 8 rounds for max reps each of:
KB swings
Sit ups
DB Snatch
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