210712 - Motivation Monday

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QOTD - Weekend highlights?

WARM UP - 200m Run with Med Ball (or 100m Walk)
10 Laying Toss
10 V-Ups
10 Russian Twists
10 Alt. Drinking Birds

STRENGTH - Stations
(:45 work) x 4
(w/ :45 rest for transition)
1) DB Bench Press
2) Abs (GHD or Ball Crunch)
3) SL RDL with Landmine

COACH PREP - Review Swings and Set Up Pull Ups

WOD -
(A: Competitor) / (B: Performance)
3 Rounds
400m Run
21 American KB Swings
12 Pull Ups

(C: Fitness) 
3 Rounds
400m Row
21 Russian KB Swings 55/35 (or lighter American)
12 Banded Pull Ups

Lauren StensengComment