Tue. Dec 6, 2016

MES

Warm-up

500m row casual, 250m sprint row
*Mash Glutes/adductors/tfl

Weightlifting

Stability Squats 

“Squat Wobble wobble”
60%x3
Then add weight from bands
3-3-3
*Work up to 60% Squat for 3 reps.
*Then add bands with weight hanging from the bar for the 3-3-3. Add weight every set to a heavy 3.

-OR-

Deadlift with Reverse Band 

“Future Deadlifts”
3rm Deadlift
1xAMRAP @90%
1xAMRAP @80%

ACCESSORY WORK

Metcon (No Measure)

3x
Buy-in: 1min max reps Deadlift @50% of true 1rm (no bands)
2 rounds
30 seconds max reps KB squat AHAP
30 seconds Parallette lateral jumps
Rest 1:1

2x
10 (each), 5 second hold, Lateral plank leg raise, pigeon toed