Monday, 21 March WOD

Warm-up

• 2:00 Machine
• 2 Rounds
  • 10 Tempo Goblet Squats
  • 10 KB Single Leg Deadlifts (each leg)
  • 20 Banded Pull-Aparts
• -Pigeon Stretch (0:45 each side)
• -Couch Stretch (0:45 each side)

STRENGTH

• Back Squat 4×3 at 80% 1RM Rest 2 mins between sets.

Strong reps here at a high-ish percentage today.

METCON

• For 4 cycles: AMRAP in 3 mins of:
  • 7 Deadlifts, 225/155 lbs
  • 7 Strict Handstand Push-ups
  • 14 Air Squats
• Rest 1 min between each cycle. For each cycle restart the AMRAP.

Shoot for 3 rounds each time!