181008 – 10/8/18

Group Warm up 

Group Mobility 


Strength – 5 sets of: 

6 Bulgarian split squats – each leg.

4 single leg box jumps – each leg. (24/20") 

10 Barbell good morning 

*All exercises are performed one after another. Rest 90 seconds after completing all three exercises. Split squat weight can be improved from set to set if technique allows. 


WOD ( Workout of the Day ) 

5x500m row – Work / Rest 1:1 

*Score is fastest and slowest 500m times. 

*You should aim to be within +/- 5 seconds of your best 500m row ( on the day ) throughout all sets. 

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