Monday 4/15/19

MWarm up: 5 min AMRAP
Bike or row 3 min then
2 rounds with light to medium KB
8 KB DL
4 Reverse lunges (no weight)
2 Prying goblet squats (4 sec hold)
Then begin warming up back squat
Suggested warm up: 5@50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%

Strength: 20 min alternating EMOM
A) 1 Heavy Back Squat + 10 sec ring row ring hold (ring to chest)
B) Rest

WOD: 12 min AMRAP
30 Russian KB Swings (70/35)
50 ft walking lunges with med ball (20/14)
15 WBS (20/14)

Accessory: 
Staggered stance bent over posterior fly
4 x 15
Cross legegged hamstring stretch 3 x 30 sec