WEDNESDAY 7-6-16

 

WARM UP 1x
600 m run or 600m row
2- 3X 10
GOODMORNINGS
SHPT
30 sec PRONE RAISES (pvc)
HALLOW ROCKS
LUNGE W/ DB OR KB

STRENGTH
DEADLIFTS
DOG FLOSS 5reps in between warm up sets
Warm up
40-50-60-70 -80% X 2
Main sets
2 @ 85 %
1 @ 90%
1 @ 95%
1 @ 95%

WOD
18 min amrap
400 m run
10 SH2OH 115/75
10 Pull ups

 

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