NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017

NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.07.2017

Monday

Warm Up

Mobility

Strength

Every 45 seconds for 8 rounds:
2 back squats

*use around 50-60% of your max, go fast and hard with each rep and set

WOD

Tabata Mash Up
Box jumps (24/20)
Russian kettlebell swings (70/53)
Barbell thrusters (75/55)

One round is 20 seconds max reps box jumps, 10 seconds rest, 20 seconds max reps kettlebell swings, 10 seconds rest, 20 seconds max thrusters, 10 seconds rest. Do 8 rounds of that.