Fri. Dec 2, 2016

DE Lower

Warm-up

Dynamic lower body warm up

Weightlifting

5x3 @50%
3x2 @65%
2x1 @75%
-60 seconds rest between sets

then

Speedy Deadlift vs Band @60%
10x1
-60 seconds rest between sets

Metcon

3x
250m Sprint Row
Rest 1 minute
40yd Sprint
Rest 1 minute

ACCESSORY WORK

2 minutes wall-sit
Hip circle or banded walks/side-steps/forward/backwards