Strength


Tempo Back Squat (Wk 1)
(3.3.1.0)
4 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 

300 M Row
50 Wall Balls 20/14
25 Burpee Box Jump Overs 24/20
300 M Row
40 Wall Balls 20/14
20 Burpee Box Jump Overs 24/20
300 M Row
30 Wall Balls 20/14
15 Burpee Box Jump Overs 24/20
300 M Row
20 Wall Balls 20/14
10 Burpee Box Jump Overs 24/20
300 M Row

(20 Min TC)

Mod Key


P: 200m Row, 12/10, 16/12
RX: "As Prescribed"
C: "As Prescribed"

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Half Pigeon

Comment