W.O.D.:

Strength: 3 sets: Cap 10min.

1. Deadlifts 5 reps %85
2. Band. Leg Curl 12reps

Metcon: Team of 2: For Time

” Grip and Rip”

22 Sync. Burpees

1- Round DT

18 Sync. Burpees

1 Round DT

16 Sync. Burpees

1 Round DT

12 Sync. Burpees

1 Round DT

“DT: 12 Deadlifts

9 Hang Power Cleans

6 Push Jerks”

_____________________

Hips WOD:

3 Sets:

Dual DB Bulgarian Squats 8+8

Bulgarian RDL 8+8

3 sets:

Defic. Sumo Squats 12

Defic. Glute Bridge w/Band 30 sec. Hold + 15 reps

3 sets:

DB Kick Back 10 +10

DB Goblet Heel Elv. Squats 12-15

Strength Class

Front Squat
%75 2×6
%85 2×4
%95 1xMax.

Sup. BB. Bent Over Row
%60 3×10

3×12 Superset
Incline DB Bench Press
Chest Supp. DB Row

2×12 Superset
Bulgarian Split Squat (weighted)
DB Glute Bridge

2xMax. Superset
Banded Face Pull
Weighted Push Up