WOD
Warmup:
3 Sets
30sec RKC Plank (plate loaded on back)
30sec Bottom of Barbell Good Morning Hold (light bar or PVC)
rest as needed
A1) Kang Squat
3111; 3-5reps; rest 60sec x 3
A2) GHD Hip Extension
2112; 8,8,6; rest 60sec x 3
B) Back Squat
4441; 4,4,4 (building from last week); rest 2-3mins – make these sets perfect tempo
C1) Suitcase RNT Reverse Lunges
30X1; 6,6,6/leg; rest 60sec x 3
C2) 3 Point Dumbbell Row
31X1; 6/arm; rest 60sec x 3 sets
C3) Single Arm Kettlebell Rack Carry
30m/arm; stay nice and tall, don’t lean to one side; rest 2mins x 3 sets
Recent Comments