Monday 4/1/19

Warm up:
3 Body weight squats with 3 sec pause
50 ft walking single leg reach
3 inch worms in place
50 ft lunge
3 Squat stretches
50 ft Over Unders – switch direction half way
3 jump squats
50 ft power skips

Strength: Superset – Front Squat + Tempo RDL
 Front Squat – 5, 5, 5, 5, 5+
RDL (4:1:X:1) – 3, 3, 3, 3, 3 – slow tempo if able on last set only

Suggested percentatges: 45%, 55%, 65%, 75%, 85%
After front squat rest approx 30 sec, after RDL rest at least 90 sec

WOD: 10 min alt EMOM
A) 10 Push ups + AMRAP Heavy WBS (30/20)
B) Rest

Accessory: 3 x 30 sec ea
Chaos side plank with static hip abduction
Couch stretch