Warm-up:
4 Sets:
10 Half Kneeling Split Squats/side, light weight, slow eccentric
0:30-0:45 Hollow Hold
10 Rotational Medicine Ball Throw/side (against wall or back and forth w/partner)
Strength:
Back Squat 4RM, then 90%x4x3
WOD:
21-15-9 For Time:
Back Extension
Toes-to-Bar
GHD Sit-Up
Compare this to week of 161010. If possible, scale workout in the same manner for each athlete.
TIMECAP: 8:00
Extra Work: Row 3k Time Trial