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WOD Monday April 22nd 2019

WOD Monday April 22nd 2019

A.) Mobility :60 second couch stretch :60 second banded pigeon :60 second banded hamstring

B.) Warm up 2 rounds: 250m row 10 Bb front squats 10 Bb good mornings 10 Kb deadlift 10 kb swings 10 sit-ups

C.) E3mom x15 (5 sets) Front squat x 7 reps (Choose a weight around 60-65% and hold across 5 sets)

D.) 2 sets for max reps Front squat 50% for max reps Rest 4 minutes and repeat

E.) 5 rounds for time: 10 wall balls 20/14 20m farmer carry (Choose your weight dbs or kbs) (Scale as needed)

F.) 5 min cool down row/Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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