Mwod: Row 250m, Roll hamstrings with ball on box, Band hamstring stretch, Roll glutes and hips with ball, Band hip stretch from rack
Deadlift: 4 x 6 reps @ 65-70% of 2 RM
Band push downs 4 x 20
WOD: EMOTM x 12
Cluster x 3
Burpees x 3
Oct 22nd
Mwod: Row 250m, Roll traps and shoulders on post, Overhead shoulder band stretch, Band lat stretch, Stretch wrists
Military press & Push press x 4 sets
Each set start with 70% of military press for 3 reps, then push press more reps AMRAP
Pull ups 4 x AMRAP
WOD: AMRAP in 15 mins
15 Lunges/leg
15 Push ups
15 DUBS
250 m Row
Deadlift: 4 x 6 reps @ 65-70% of 2 RM
Band push downs 4 x 20
WOD: EMOTM x 12
Cluster x 3
Burpees x 3
Oct 22nd
Mwod: Row 250m, Roll traps and shoulders on post, Overhead shoulder band stretch, Band lat stretch, Stretch wrists
Military press & Push press x 4 sets
Each set start with 70% of military press for 3 reps, then push press more reps AMRAP
Pull ups 4 x AMRAP
WOD: AMRAP in 15 mins
15 Lunges/leg
15 Push ups
15 DUBS
250 m Row
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