DATE – Tuesday



500m Row or Run

10-15 GHD Hip extensions

15 Banded Good Mornings

10-15 Straight legged Sit Ups


Mobility) Banded p-chain floss


WOD A) Deadlift: 20mins to establish a 1RM


WOD B) 7 Rounds of:


7 Hang Power Cleans 165/110lb

7 Wallballs 30/20lb (Guys RX with slamball/Girls RX with med-ball)

*Weight should be able to be unbroken for first 2 rounds


WOD C) 2 sets: GH Raise x 7-10 reps or 10-15 Hip ext. post-wod