Aug 10, 2018

 

a) WARM UP:

  • Start with 7-way hips (8 per movement)

3 rounds

  • Row 150 m
  • 5 squats – hold the bottom of the squat for 3 seconds
  • 6 bird dogs

 

b) STRENGTH:

  • 4 sets of: Bulgarian split squats (rear leg elevated on bench or stack of plates at around knee height) x 6-8 reps per leg @ tempo of 3111 (bar on back)

**Start around 25% of Back Squat

**Rest 2 min minimum between sets

 

c) WOD:

20 min AMRAP:

  • 20 Deadlifts (245/165)
  • 6/4 Calorie Assault Bike
  • 20 Hang Dumbbell Reverse Lunges (50/35)
  • 10/6 Calorie Row

 

Posted in WOD