Monday 140408

Week 1 Day 1:

Warmup:

Hips and Hams for 10min

400m sled walks and backwards 3/2 plates

Main:

1RM Future method deadlift using blue bands 

Then 80% max reps

Assistance:

Stiff legged deadlifts:  5 x 15 reps

Glute ham raise: 3 x 5 reps ( control movement) 

Reverse Hypers: 3 x 25 reps using lighter weight

Banded abs till ripped: 100 reps

2-3 hours later

WOD:

Row 250 

25 wall balls 20/14

25 box jumps 24/20

Row 250

- For time:

- Rest exactly 4 min between sets

- Repeat 4 x

AOD