4/13/13

bcc

warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
strength
back squat speed @65%, 90 sec rest x7
bench 2 rep max, as it gets heavy, make sure you rest at least 2 min btwn sets
wod
amrap 10min
20kbs 70/40
20 wall balls
20 2x unders (or 60 1x unders) https://www.youtube.com/watch?v=UEDDjhuKm00
*go as heavy as possible on the kbs, go hard on the wod, make yourself uncomfortable

ssp

warmup
1 leg toe touch
1 leg glute bridge
dislocates
partner band pulls
iso lunges
strength
back squat heavy 2's as it gets heavy, make sure you rest at least 2 min btwn sets
bench heavy single
con
4x20kbs 70/40 rest 90 sec btwn sets
4x15 wall balls rest 1 min btwn sets, choose a heavy ball
2x30 2x unders (or 100 1x unders) rest 1min btwn sets