WARMUP
Junk Yard dog !!!
STRENGTH
Barbell rows
5x5
Focus on braced core and good back position. Chest over bar and squeeze on the end range contraction.
Start at (build)
-135/95
Or
-95/65
posterior chain work
4RDS
10 barbell RDLS (build )start @50% of RDL
10 back ext on box with partner
Wod FOR TIME
6 rds
200 m run
1 legless RC /2 RC
5 devil press 50’s/35’s
Level 2
6 rds
100 m run
10 kB swings 53/35
5 devil press ( lighter )2 dB
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