Fri. Mar 31, 2017

DE LOWER

Warm-up

5x
Shuttle Run (5/10/5)
Broad Jump length of gym floor

Weightlifting

RED: Deadlift

Close-Stance Squats 

White/Blue: Tempo Close-Stance squats
5x5 @60%
3x3 @70%
**Feet should be directly under hips with toes straight forward.
**Three count down, freaky fast up!

Deadlift 

White/Blue: 7x1 Tempo Deadlift @65%
Fast up, 5 count back down to the floor

SWOD - Strength WOD

5 Rounds of:
2x
5 Front Squats AHAP
5 Cal Assault
5 Broad Jumps
*Rest 1 min between rounds
**Each round will consist of (2) sets of 5 reps of each exercise in succession.

ACCESSORY WORK

Tabata, L-sit