MWOD:
Smash upperback + lats on roller x3min (turn onto your side for lats)
Band lat/tri stretch x1min/side
roll glutes/tfl/front of hip with soft ballx2min/side
row 300M
Lift: barbell complex
clean pull + clean + paused front squat + push press + paused jerk
work up to conservative 1RM
WOD:
FOR TIME
strict barbell press x50 @65% of 1RM
burpee x50
row x1000M
band pullaparts x100
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