05/04/2016

Off-Season Cycle
Week 5

WARMUP:
-Hamstring floss against banded tension
-Elevated lunge to prayer twist
-Single leg deadlift

STRENGTH:
Russian KB/DB Stepup 
5-5-5-5

Romanian Deadlift
5-5-5-5

Superset both movements & immediately 
following each working set complete 
a set of 5 Squat Box Jumps.
- As high as possible
- One movement from the bottom of a squat

WOD (for time):
- 18 Alternating Front Rack Lunges (95/65)
- 36 KB Swings (55/35)
- 50/40 Cal Row
- 36 KB Swings
- 18 Alt. Front Rack Lunges 

Each time the lunges or the swings are 
broken up perform 6 Burpees before proceeding.

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