workout of the day
05.07.18
Warm Up 3:00 bike/run/row/jump
6-8 plank walk outs
6-8 each side single arm ring rows
6-8 each side single leg banded good mornings
Primer: hip flow series https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Skill: stamina squats week 5
Every 90 seconds for 6 sets (9:00)
1 front squat + 3 back squats @ 70-85% of your front squat 1RM
all four reps are done in the 90 seconds
WOD
4 rounds not timed
Plank hold x :45
Renegade rows x 5 40/30 30/20 (row, row and push up)
DB OH carry- both DBs are extended overhead- pylon and back
Sit ups x 20 (or GHD sit ups)