IMG_1771

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

 

 

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