W.O.D.:
Strength: 4 sets: every 3min.
- 5- Back Squats %85
- 45 sec. Wall Sit Hold
Metcon: (1:1) 4 sets: every
3min. work/ 3min.Rest
500m Ergo
10 Clean & Jerk (40/30kg)
_______________________
Hips Dont Lie
Strength: 4 sets: 12min. Time Cap.
- BB Back Rack Cossacs Squats 10+10
- BB Sumo Squats 12
Middle Work: 3 sets: !5min.
- Band. Kick Back 12+12
- Weig. Tall Box Step Ups 12+12
- GHD Hip Ext. Weig. 12
- AbD. S-Leg DL 10+10
Core:
15-10-5
Hollow Hold
V-Ups
Side2Sde
Strength Class
Deadlift
% 75 3×8
% 85 3×4
Floor Press
%65 3×12
Pendlay Row
%75 2×10
2×12 Superset
Half Kneeling Single Arm DB Arnold Press (each)
Banded Face Pull
2×12 Superset
Weighted Push Up
Chest Supp. DB Row
100 Russian Twist (Weighted)