WOD: Monday, 28 November 2016
Foam Rolling & Basic 4 Stretches
5 minutes of rowing, jump rope or assault bike.
10x Bent knee iron cross
10x Rollover into V-sits
10x rocking frog stretch
5x each side Lunge flow
10x Squat + Thoracic rotation
10x Cossack Squat into Pigeon
5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
10m Lateral Squat Walk, right side.
10m Left Side
20m Backwards Squat hops.
12 Min to establish a 1RM Back Squat
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull, 35/25 Kg
Push Jerk, 35/25 Kg
Barbell 30/20 Kg,
KB SDHP and Barbell AHAP