Monday 1/18/16


0-5min

 

Warm Up

 

5-10

 

Mobility

 

10-15 min

 

Warm up Bench Press to a good working weight for sets of 8

 

15-25min:

10 min EMOM
even: 8 Bench Press

odd: 8 Glute Ham Raises

 

25-30min

clean up and set up for WOD

 

30-50

WOD

21-15-9

Burpees

pullups

(between every round run or row 200m)

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