04/28/2016

Off-Season Cycle
Week 4

Warmup:
1 min each movement
each side: 
1)elevated lunge external hip rotation
2)elevated pigeon rotation to front knee
3)elevated pigeon rotation away from knee
4)elevated half split hamstring floss

-Med ball overhead extension- 5x :20 on, :10 off 

Strength:
Romanian Deadlift 
4-4-4-4 @ 4011 tempo

Russian Stepups (kb or db)
5-5-5-5
each set as heavy as possible

WOD:
5 x 2 minute rounds for total reps

- 16/12 cal row
- 15 Box Jumps
- AMRAP Hang Power Snatch...

45/35 = .5 rep
75/55 = 1 reps
95/65 = 2 reps
115/75 = 3 reps
135/95 = 5 reps each

Athletes may switch weights from round to round, but not mid-round

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