Monday 5/20/19

Warm up:
Jog 200m or row 250m
2 Rounds
-10 Straight leg raise (supine, total reps)
-Bridges
2 Rounds
-5 Ring Rows
-5 Kang Squats
Jog 200m or row 250m

Strength: Tempo Romanian DL
5, 5, 4, 4, 3, 3 @ (5:1:X:1)
As heavy as possible without compromising tempo!

WOD: Rowing “Helen”, 3 RFT – 18 min cap
Row 400m
21 KB Swings (53/35, American)
12 Pull ups

Accessory:
3 x 30 sec ea
Childs pose lat stretch
Quadraped wrist flexor stretch
Glute bridge iso hold