wow-monday

W.U. 2 Rounds of

  • 3 Mins Bike/Row Easy pace
  • REST 1 Min
  • 3 Min Bike/Row Moderate pace

Active W.U. 3 Sets

  • Banded Good Mornings x 10
  • Banded Psoas March x 8/8
  • :60 sec T-Spine Roll

Strength:  3 Sets of

  • 8/8 x Half Kneeling Strict Press (heavy)
  • 8/8 x Single Arm DB Bent Row

W.O.D 3 Rounds of MAX Effort Reps

  • Russian KB Swings 53/35
  • Alt Jumping Lunges
  • Pushups
  • REST 1 MIN