1. Warm up
2.Strength
5x5 Back squat (@75% 1RM)
Then
3x10 Good mornings
3x20 KB Swing (24/16)
Superset
60 Secs rest between sets
3. WOD
21-15-9
STOH (50/35)
HPC (50/35)
25 DU after each round
4. Recovery
LB traps and calf
1. Warm up
2.Strength
5x5 Back squat (@75% 1RM)
Then
3x10 Good mornings
3x20 KB Swing (24/16)
Superset
60 Secs rest between sets
3. WOD
21-15-9
STOH (50/35)
HPC (50/35)
25 DU after each round
4. Recovery
LB traps and calf