1st December 2019

WOD WOD, December 2, 2019

MASS Monday V2
Post Murph, you may be feeling a lil dusty. Let the body do its thing, don’t push it to places it doesn’t want to go today…

Warm-up
Gym length athletic flow + Glutes

Knee Pulls / Frankies / floor sweeps / Lateral Band walks
Lateral Lunge / Rotation Lunge / Spiderman Lunge / FWD-BKWD Band walks
Baby Crawl / Bear crawl / Broad jump / Banded hip thrust

*break up flow with glute prep, all movements from rack 2 rack

Deadlift (Weight)
0-10mins – E2M x 5

5 x Deadlift working up to 60-70% ( NOT 5RM )

10-20mins – E2M x 5

5 x Push press
working up to 60-70% ( NOT 5RM )

20-30min @ Conversational pace

AMRAP – M4M
10 seated banded rows
10 DB bicep curls

*less reps but slightly heavier than 2 weeks ago

Push Press (Weight)

Core / Stability
Post-session Ab pump

Tabata

Alt Hollow hold & Superman
#4minuteabs

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