Week 9 Day 1
MAIN:
5rm Good Morning
Then 2 sets of 12 (1 GM and 1 Back Squat using 75% of todays best = 1 REP)
Assistance:
Depth Rack lunge( off of 4-6 inch): 5 x 7/7
Single Leg Glute Bridge 5 x 15/15
Heavy Hypers 3 x 30
WOD:
5 Rounds
30 wall balls 30/20
15 GHD Situp - touch both hands to a 6 inch box
ROW 500m
Practice shit you suck at with someone for 20-30 min
AODestroy
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