STRENGTH
6 SETS (every 2:30 min )
6 Tempo Back Squat (rpe7-8)
8 Single Kb/Db Single Leg Deadlift (each leg)
WOD
15 Amrap
2-4-6-8-10….
Alt Devil Press (22.5/15kg)
One Db Front Rack Squat
2 Wall Walk
ACCESSORY
3 SETS
20 Medball Sit Ups
30 sn Side Plank
30 sn Side Plank
_____________________
Hips Dont Lie
Strehgth: 4 sets: every set 3min.
BB Front R. Reverse Lunges 8+8
Defic. Split Stance Deep Squats 8+8
Middle Work: 3 sets
- Defic. LindMine Sumo Squats 12
- B-Stance KB Goblet Squats 8+8
- Toe Elv. BB RDL 10-12
- Hamst.Curls 15
Core:
Strength Class
1 RM Deadlift (15 min cap.)
rest
1 RM Bench Press (15 min cap.)
(Save your score!)
3×12 Superset
Banded Face Pull
KB Romanian Deadlift
3×12 Superset
GHD Sit Up
GHD Back Extension