Monday, 26 February, 2018

WARM UP – MOBILITY
Alt. EMOM x 3 sets of each (12 mins)
1) Bike
2) Lunge Hip Openers/Lunges
3) 100′ Sled Push – empty/light
4) Squat Hold/Air Squats

-Spend approx. 40-45 secs per movement
-First and second round hold the lunges and squats for mobility, then complete for reps in third round

WOD A
12 Alt. Step Back Lunges + 8 Back Squats
Complete 12 Alt. Lunges, then go straight into Back Squats, perform BS @ 30X0 tempo
15 mins to build to a heavy set in the complex:
12 Alt. Step Back Lunges
8 Back Squats @ 30X0 tempo
4 Tall Box Jumps

-Complete as a super sets, all 3 movements back to back
-Rest 2-3 mins between sets, aim for 4-5 sets

WOD B
The A$$-Sassin
42-30-18 reps for time:
OH DB Lunges 50/35lb (21-15-9 per side, divided however)
Wallballs 20/14lb – 10′
Abmat Sit-ups

ACCESSORY
1) 3 Super Sets:
15-20 GHD Hip Extensions
15-20 Banded Hip Thrusts
15-20 Hollow Rocks
-Rest 2 mins-

2) Easy 5-10 min bike or row flush