Mwod: Row 2 mins, Roll glutes, Roll quads & upper back, Frog stretch, Band pec stretch
Squat 6 @ 70%, 3 @ 80%, 3 x 3 @ 90%
SL hollow holds 3 x 10/leg
WOD: 4 RFT
10 Split squats /leg
20 Russian Twists
10 One arm Push press/arm
Battle ropes x 20
10 T get ups ( 5 per arm)
Row 20 cals
Squat 6 @ 70%, 3 @ 80%, 3 x 3 @ 90%
SL hollow holds 3 x 10/leg
WOD: 4 RFT
10 Split squats /leg
20 Russian Twists
10 One arm Push press/arm
Battle ropes x 20
10 T get ups ( 5 per arm)
Row 20 cals
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