CrossFit WOD
Back Squat 5×4 @ 75%
Then
Backs Squat 1x Max Reps @ – 5-10% (or approximately 10-20lbs)
Bench Press 3×10
Dumbbell Row 3×10 Each Arm.
* Bench and row will be a superset
Accessory:
2x
30+ Banded Tricep Extension
and/or
3RFT
50 Abmat Sit-up
20/15 Cal Bike
Mobility:
Lax Ball Front Delt Mash
Lax Ball Side Delt Mash
Lax Teres/Lat Mash
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