WARM UP
30” ON / 20” OFF x 9:
- Duck Walk
- Jumping Squat
- Wall-Sit Hold
STRENGTH
A. 5 Sets:
4 Back Squat (3”s pause)
- After every set:
- 6/6 DB split Squat
B. 3 Sets:
- 6/6 Single Leg Hip thrust
- 10 KB hip thrust
- 12 plate Russian Twist
- 12 Lying Leg Raises
WOD
4 Rounds for time:
- 15 Front Squat
- 12 barbell Reverse Lunges
- 9 Burpee bar touch / Normal burpee
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