WOD
Warmup:
3 Sets
Band Walking Squares x 2
10 Lateral R
10 Monster walk foward
10 Lateral L
10 Monster walk backwards
+
30sec Double KB Front Rack Wall Sit
A1) Split Stance Good Morning
2020; 6-8/lg rest 60sec x 3 sets
*we are now focusing back on single leg hinging here – learn new pattern before going heavier
A2) Banded Glute Bridges
10X1; 20reps; rest 60sec x 3 sets
*really squeeze at the top – activate and fire the glutes
B) 1-1/4 Back Squat
(3sec lowering on first eccentric); 1.1.1 x 2 sets; 1.1 x 2 sets; rest 15sec/rest 2-3mins
C) 3 Sets – increase tempo with each set
10 KB Front Rack Step Up (5/leg)
8 Renegae Rows (HEAVY – 4 reps per arm)
20m KB Cross Body Carry/arm
rest walk 2mins
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