Friday Dec 3

Posterior Chain Development

Work through the following in 20 minutes:

3 sets of each, move through each movement as follows: 1 set of pull up, rest, 1 set of bent row, rest, one set of stiff leg deads, rest

Strict Pull Up x 8

Barbell Bent Over Row x 8

Stiff leg deadlft x 8

4 Rounds:

Bike 12/9 Cals

12 Box Jump Overs (24/20)

Straight into

4 Rounds

Bike 12/9 Cals

5 Ring Muscle Ups

OPTIONAL ADDITIONAL WORK:

Running Conditioning:

4x 400 M

1:30 Rest Between

*Pace should be faster than 1 mile pace

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD