6:00am, 6:00pm
Strength:
bench press deload
3 @ 70% of 1 Rep max for 2:00
4 @ 60% of 1 Rep max for 5:00
Rep out at 50% of 1 Rep max for 1:00
WOD 1:
all legs, :45/:15 of
– KB side to side squat
– reverse lunges
– dumbbell extensions
– banded hamstring curls
– body weight squats, hands behind head
– defensive side drill
1:00 rest, 2 rounds (13:00)
WOD 2:
shoulders and abs
Minute 1: 4 wall walks
Minute 2: plank
Minute 3: 3 wall walks
Minute 4: plank
Minute 5: 2 walks
Minute 6: plank