WOD
120 Toes To Bar
every break 20 Jumping Lunges
3 SETS (every 2 min)
3 Tempo Deadlift (%85-90)
3 SETS (every 2 min)
8 Deadlift (Rpe 6-7)
Acc. 2-3 Sets
12 Db Rear Delt Kickback
12 Db Lateral Raise
12 Plate Front Raise
________________________
Hips W.O.D.:
Strength: Cap 15 min.
8- Narrow Stnc. Back Squats
KB Goblet Side to Side Squats 6+6
Middle Work: 3 sets: Cap 20min.
- Foot Elv. Dual DB REv.Lunges 8+8
2. Sibgle Leg Glute Bridges 12+12
3. GHd Hip Ext. w/KB 15
Core: 2 sets:
15-10-5
Hollow Hold
V-Ups
Plank Side2Side
Strength Class
Strict Overhead Press
Find 1 RM
Box Squat
%110 3×6
3×12 Superset
Landmine Press
DB Bench Press
3×12 Superset
DB Zottman Curl
DB Skull Crusher
2×12 Superset
GHD Sit Up
GHD Back Ext.