WOD
Warmup:
3 Sets
Skater Band Walk x 10m forward and 10m backwards
20sec Single Leg Wall Sit
A1) Split Stance Good Morning
4010; 4-6/leg rest 60sec x 3 sets
*one more week of this coming up so really hone in on this movement pattern
A2) Single Leg Bodyweight Hip Thrust
20X2; 8/leg; rest 60sec x 3 sets
*really squeeze at the top – activate and fire the glutes – loading this can be as simple as place a Dumbbell on the hips.
B) Back Squat
20X1; 6,5,4; rest 2-3misn increase load each set
C) 3 Sets – TOUGH Sets
30sec Wtd Plank March (weight plate on back)
10 Archer Ring Rows
10 KB Front Rack tall kneeling to Standing per leg
rest walk as needed
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