WOD:
21 DL at 225/155
18 bar hop burpees
3 rounds
rest 5 minutes then
2 rounds:
160 DU and 80 WB 20/14
Strength: Week 1 Day 1
Squats : 3X5 at 70%, 2X5 at 72.5%, 1X12 at 60%
Bench : 3X5 at 70%, 2X5 at 72.5%, 1X12 at 60%
3 X 8 of seated dumbell strict press - go up to the heviest you can.
3 X 8 of DB flys.
DB 1 arm rows 3 X8