W.O.D.:
Strength: 6sets: every: 1:30min.
5-Tempo Sumo Deadlifts (3+1) %75 of 1 RM
Acc. Work: 3sets: (RPE:6)
- BB Good Morning 10
- BB Upr.Rows 10
Metcon: Every 3 min. 6 Rounds
5 -Chest2B/ Pull Ups (Rx: 3 M.U.)
10-KB’s Pull (20/16kg
12 -Burpee Targets
_______________________
Hips Dont Lie W.o.d.:
Stregth: 4 sets: every 3min.
- BB. Bulgarian Split Squats 8-10 each
- Weig. Glute Bridges 20
ACC.work: 3 sets:
- B-Stance Deadlifts 8-10 each
- GHD hip Ext. 15-12
- KB Goblet Squats 15
Core: 3 sets:
- Weig. Side Plank R-30sec.
- Weig.Side PLank L-30sec.
- Weig.Hollow Hold -30sec.
_______________________
Strength Class
Front Squat
%50 4×6 Reps
Feet Up Bench Press
%70 4×6 Reps
Deadlift
%75 6×4 Reps
3×8 Superset
Incline DB Bench Press
Chest Supp. DB Row
3×8 Superset
DB Lateral Raise
DB Cuban Press