Tue. Feb 28, 2017

ME LOWER

Warm-up

Partners:
30 second rounds:
A- Bike
B- 1st round, Squat. 2nd round, Lunge. 3rd round, inch worm
Switch

Weightlifting

Red: Squat

Block Pulls 

White/Blue: Block Pulls (knee height)
3x3 Heavy, Same Weight, No touch n go
1xAMRAP @80%
1xAMRAP @70%

Lunges(4x5 (each) Back Racked Lunges +10lbs (full program)

Back Racked.
Lunge in place.

SWOD - Strength WOD

Open Option:
5 Rounds For Time:
15 T2B
15 Wallball (20/14)
15 Cal Row
*15 min cap

PPT option:
4 Bouts of supersets, each AFAP:
1 Broad Jump directly into
Shuttle Sprint (5yds, back, 10yds, back)
10 Max height Jump Squats
20 Cal Row
*Rest as needed between bouts

ACCESSORY WORK

3x10 Partner or Band assisted GHR’s
Hip Circle walk/side steps