BS + Row/ SU/ B.PU Metcon
W/u. Skip, Singles, running and DU ladder 5,10,15,20,25,30
BB rolling + chest mob. Thne 2 X 5 PU/10 Push up/ 10 Abmat SU/ 10 Air squat (5X BB BS)
5x 40kg, 3x55kg, 2 X 5reps @ 72.5kg (70% 1RM)
Kinda a de-load with the squats. Will go to 77.5kg for 2 x 5 reps next week.
Metcon @ 80% effort
12min AMRAP of 200m Row + 15 Abmat SU + 10 Burpee pull ups
4 rounds + 47m row.
Good WOD. Next time would do 200m row + 10 ABmat SU + 5 BPU just to keep a more continuous pace…
Cool Down 5min row + Psoas and upper back trigger point with lax ball