Tuesday, 21 November, 2017

WARM UP – MOBILITY

(10 mins max for warmup)
5 mins hip openers

Front Squat Warmup – 3 Rounds w/empty bar:
3 FS + 3 Pause FS + 3 1&1/4 FS
-Rest 30 secs between rounds:

WOD A

Front Squat
Front Squat x 3
Front Squat: 6×3 @ 80%
20 mins to complete 6 working sets of 3 Front Squats @ 80% of 1RM. Rest approx. 2-2:30 mins between sets

WOD B

Deadmau5
E3MOM x 4 Sets:

5 Deadlifts @ approx. 70-80% (should be heavy but UB each round, you may build as you go)
10 Burpees Over Bar
15 Box Jumps (choose a height that you can keep moving with)

-Record heaviest Deadlift weight used
-First round should be under 2 mins, otherwise scale reps on the exercise that holds you up

ACCESSORY

3 Rounds @ an easy pace:
3-500m Row
16 Single Leg KB RDL’s (8 per leg, KB held in opposite hand, don’t let bell touch the floor)
12 Double KB Front Rack Walking Lunges (6 per leg)
Max Effort Hanging L-sit Flutter Kicks (knees tucked as a scale)