Warm Up:
3 rounds:
NJ Sprint
12 jumping lunge
10 Moderate weight- DB RDL

Mob: Thoracic foam roll

Strength: Strict Press  
10X3 @65% (speed work)

WOD:
3 Rounds:
DNB Dumbbell Overhead Walking Lunge 55/35lbs
15 Box Jumps 30/24″
21 Deadlifts 225/155lbs
Rest :90

 

Comment