Monday December 23rd 2019

December 24, 2019

WOD Monday December 23rd 2019

 

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

 

B.) Warm up: 500m row
Then
15-10-5
Wall balls 10/6
Russian kB swings
Sit-ups

 

C.) E3m x15 minutes (5 sets)
Back squat x5 reps with 4 second pause at the bottom
Work up to 50-60% work sets across

 

D.) 2 sets of max reps back squat 50%
(Pause for more than a solid 3 count and your set is done, go until you can’t!)

 

E.) 15-12-9-6
Front squats 115/93
Burpees
100m medball carry after each round (4times)

 

5 minute cool down row
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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