Thursday, 8 September, 2016

WARM UP – MOBILITY
Dynamic warm-up + stretch
Plate cossacks and squats
Green band hip opener + front rack stretch

WOD A
PAUSE FRONT SQUAT + FRONT SQUAT
Complete 1 Front squat with a 3s pause in the bottom position, then complete 1 regular front squat
Every 2 min x 8 sets:
Start light/moderate and build slowly to a heavy set for today.

WOD B
BACK RACK BARBELL LUNGE X 8
4/Leg alternating – step forward or backwards permitted
BENT OVER ROW X 8
EMOM x 12 (4 each alternating)
B1: 8 x Back rack barbell lunges
B2: 8 x Pronated bent over row
B3: 35-45s FLR (forward lean/plank on rings)

ACCESSORY
3 rounds NFT:
15-20 x GHD Sit-ups
12-15 x Reverse flys (light DB’s or plates
6-8/leg x Bulgarian split squats