General Fitness Monday 2-9-15

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Strength
Back squat
5,5,5,5+
The first 3 sets should get heavier and heavier. The last set should be a max set. Don’t forget to be quick out of the bottom of each squat. Evaluate how last week went and add accordingly
WOD
12 Min AMRAP
2,2,4,4,6,6,8,8…
OHS 95/65
Pull ups

ACC Work
4X10 Seated banded row-Use small/med sized band
Sitting not the ground with legs extended out, take the middle of the band and lace around the bottom of your feet. Grabbing each end in a hand-Pull your shoulders down and back into a loaded position and retract your elbows and pull the ends of the band in towards your ribcage. Your finished position should resemble to your layback on the erg. Make sure you are squeezing those shoulder blades together!!!

Cool Down
Mobility
Post results

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