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Monday December 23rd 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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