WOD NOTES
Strength day…
Fitness and Performance
4 sets
Seated alternating DB shoulder press x 16-10 reps
Band reverse fly’s x 15
Hollow hold x 20 seconds
E2MO2M x 10 minutes
(5 sets)
Back Squat x 5 reps
Increasing loads on each set
Sport
6 sets AHAP
Push press + Jerk
HBBS
Work up to 5 RM
Then…
two back off sets @95% and 90%
