Mwod: Row 2 mins, Roll quads and upper back x 20 passes, Roll glutes x 1min/side, Band hamstring stretch x 2mins/side
Deadlift: 3 @ 70%, 3 @ 80%, 1 @ 90%, 95% AMRAP
Around the world planks 3 x 6
WOD: 3 RFT
Row 400m
5 Clean & Jerk (85/135)
10 OH Lunges/leg
15 Hip Extensions
Deadlift: 3 @ 70%, 3 @ 80%, 1 @ 90%, 95% AMRAP
Around the world planks 3 x 6
WOD: 3 RFT
Row 400m
5 Clean & Jerk (85/135)
10 OH Lunges/leg
15 Hip Extensions
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