1/15/2018
Monday
3 Rounds
10 Windmills
10 air squats
10 Hollow Rocks
Strength:
Front Squat
40 reps @ 70%
Cap 20 Minutes
WOD:
5 Kettlebell swings (70/53)
10 Goblet Squats (70/53)
20 Sit ups
5 rounds: Cap 10 minutes Then:
5 minutes on bike/rower (cool down)
5 minutes on roller to roll legs
Extra Work:
EMOM 12:
a.) GHD Sit ups 8-18
b.) Waited back extention hold 30 sec.