Monday 07-08-19 S

Monday, July 8, 2019

Warm Up: 

Early Birds Foam Roll 

Then...

1,000m Row or 800m Run 

Wall or Rig Calve Stretch x 30 secs per 

Wall or Rig Hip Flexor Stretch x 30 secs per 

Wall or Rig Squatted Prayer Holds x 30 secs per 

Wall or Rig Pigeon Stretch x 30 secs per 

+

2 Sets of: 

10 Air Squats 

10 Hang & Shrugs 

+

Grab Med Ball & Set up Rack... 

10-15 Empty BB Back Squats 

10-15 Wall Balls @ wod weight   

 

Strength: 
Every 3 Mins for 4 Sets Complete: 

3-5 Back Squats @ 55%, 65%,75%, 85%
- set 1: 5 reps @ 55% (ex. 1rm of 315/215 = 175/115) 
- set 2: 5 reps @ 65% 
- set 3: 3 reps @ 75% 
- set 4: 3 reps @ 85%  
+
Workout: 

3 Rounds of: 
400m Run @ 80% 
20 Wall Balls @ 20/14 
200m Run @ 90% 
20 Pull Ups 
- rest 2 mins bw rounds 

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