FRIDAY 9-15 -17

WARM UP 3X
200 m run
10 X Banded Goodmorning
10 X Lunges
10 sec Hallow Hold
10 sec static Superman hold

 

WOD
5 Rounds
10 Deadlifts225/155
40 DU (120 SU)
100 m Farmers Carry 53/35KB ALT  L& R arm 50 m (switch)

POST WOD (Not Optional )

3-4 Rounds (not for time)
8 DB Curls (Each arm)
16 Bar Dips (or boxdips )
50 Banded Tricep Extensions
*Just a bodybuilding session to end the day!
* choose weight for your DB CURLS ALT ARMS

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s