RYLEIGH
WARM-UP:
2 Rounds of 500m Row, 15 Air Squats, 10 Ring Rows, 10 Walking Lunges
Dynamic Stretch
STRENGTH:
Back Squat
10/30 8/35 6/40
(3/50)2 Pause Squat (Hold 2 seconds at the bottom of the movement)
(2/40)2 Double Bounce Squat
WOD: DUMB AND DUBBER
11 min. AMRAP
20 DB Snatch 50/35
40 Double Unders 2/1
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 Reps
Deadhang for 90 seconds.