W.O.D.:
Strength: 4 sets: every set in 2:30 min.
R-6 L-6 BB Back Rack Box Step Ups ( 50cm)
30-45 sec. Squat Hold
Metcon: 4 Rounds: 3min.W/ 3min.R
15/12 cal. Ergo
10 S.Bag Over to Shoulder
İn the Rem.Time: Max. M.U./ Ch2B/ Pull Ups
Acces. Work: 3 Sets:
15-20 Weigt. Calf Rais.
8-10 Nordic Curl (partner Assis.)
_______________________________________
Hips Don’t Lie W.O.D.:
Strength : 4 sets: Every set in 4 min.
12 eps – BB Romanian Deadlifts (RPE: 8.5)
R-8 L-8 Single Leg Hip Thrust w/DB (RPE: 8-9)
Middle Acces. Work: 4 sets: (RPE-7-8)
Foot Elev. Split Squats R-8 L-8
Heels Elev. Goblet Squats 12-10
Leg Ext. R-8 L-8
Core Work: 3 sets:
Weight. Toe Alt. V-ups 16 reps
High to Elbow Plank 20 reps
Mountain Climbers 30 reps