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Monday February 16th

By 15th February 2015No Comments

Warm up: 3rnds: 15 sec each of:
jumping jacks, air squats, mountain climbers, jump squats
then plank, super man, side plank left and right
Movement prep: Hip and spine complex and pretzel stretch
Strength: Take 20mins to establish a 1rm back squat:
go every 2mins:
set 1: 65%,
set 2:70%,
set 3:75%,
set 4:80%,
set 5:85%,
set 6:90%,
set 7:95%,
set 8:95%+,
set 9:95%+,
set 10:95%+

WOD 7min amrap

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