Monday, 15 January, 2018

WARM UP – MOBILITY
2 Rounds:
1 min Row
10-15 GHD Hip Ext.
10 Single Leg Glute Bridges each side
10 Jumping Squats
10-15 Pushups
*Start on any exercise

WOD A
Deadlift x 4
E3MOM x 6 sets (18 mins)
Deadlift
6-8 Burpees-over-bar each set (work on your efficiency here)

Set 1: 8 reps @ 60%
Set 2: 6 reps @ 65%
Set 3: 4 reps @ 70%
Set 4: 8 reps @ 65%
Set 5: 6 reps @ 70%
Set 6: 4 reps @ 75%

WOD B
Look What You Made Me Do
Alt. EMOM x 12 mins (4 sets each)
1) 10-15 Cal Row (40 secs max.)
2) 15-20 UB Wallballs
3) 5 Hang Power Cleans (heavy as possible, building)

-This is a training workout so choose a rep scheme and weights that will be challenging but allow for consistency across your sets
-Score for the workout will be heaviest set of HPC

ACCESSORY
3 Super Sets:
8-12 GH Raises
20-30 Banded Hamstring Curls (lay face down on a bench or floor)
15-20 Banded Situps
-Rest 2 mins-

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