2014-04-21 Monday

Extended Warm Up:

1a) 5x30 second handstand
1b) 3x3-5 Tension Drill #3
1c) 3x5-8 Thera-band work (External rotation, lateral abduction, 90/90s)

Workout Of The Day:

Performance

1) 2 min max reps hollow body rocks
2) 4 rounds of;
Max reps of Back squat (155/115) in 40 seconds
Rest 20 seconds

You barbell should stay on your back for all four rounds (Including the final 20 seconds! 4 minutes total time!). If bar is dropped or racked at any point of the WOD, you must complete 50 kettlebell swings at the end of the 4 minutes.

Fitness

1) 2 min max reps sit up
2) 4 rounds of;
Max reps of Back squat (95/65) in 40 seconds
Rest 20 seconds

You barbell should stay on your back for all four rounds (Including the final 20 seconds! 4 minutes total time!). If bar is dropped or racked at any point of the WOD, you must complete 50 kettlebell swings at the end of the 4 minutes.

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