Mwod: Row 2mins, Roll quads & upper back with roller x 20 passes each, Band hip stretch from rack x 1min/side, Roll calves on barbell x 1min/side, Stretch calves x 1min/side
Squat: 6 @ 70%, 4 @ 80%, 3 x 2 @ 90%
YTWLS 3 x 6/way
WOD: 1 RFT
500m Row
50 Lunges
400m Row
40 DB snatches
300m Row
30 KB swings
200m Row
20 Hip extensions
100m Row
10 T get ups
Squat: 6 @ 70%, 4 @ 80%, 3 x 2 @ 90%
YTWLS 3 x 6/way
WOD: 1 RFT
500m Row
50 Lunges
400m Row
40 DB snatches
300m Row
30 KB swings
200m Row
20 Hip extensions
100m Row
10 T get ups
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