Monday
Warmup)
Dynamic hips / thoracic / lower body
6 Bulgarian split squats per leg @ 31X1 tempo (focus on perfect position)
Banded Glute activation
6 Bulgarian split squats per leg
WOD A)
1) 15 min to establish a 3RM back squat – aim for 85-90% of 1RM
2) At the 17, 19 &21 min mark, perform 3 reps at 85-90% of 3RM
WOD B) 5 Rounds:
70’ Sled Push (one length of rig) – use heaviest weight possible without the sled stopping
20 Unbroken Wallballs – heaviest possible
-Rest 60 secs-
*Goal is to use the same weight for each set, not progressively add, unless you start too light in your first round
*Record weight added to sled and wallball weight as: 100/30lb
