Monday 11.9.2015

 Courtney with ALL the back muscles!

Courtney with ALL the back muscles!

Warm Up

Row 500m
+
3 Rounds:
7 Back Squats (dowel or bar)
7 Good Mornings
14 Sit Ups
+
Mobility:
-Banded Hip
-Super Couch
-Kicks
-Individual

Perforance

A. Back Squat
E2M x 7 sets x 2 reps, climbing

B. "Whack-A-Mole"

3 RFT:

75 Double Unders
50 Air Squats
25 KB Swings (70/53)

C. Tabata Sit Ups x 8 rounds

 

Sport

A. Hang Clean - Build to a  heavy triple

B. Back Squat - E2M x 7 sets x 2 reps @ 90%+

C. "Whack-A-Mole"

D. Tabata GHD Sit Ups

Gatorz Sunglass - Made in the USA