Monday, 12 March, 2018

WARM UP – MOBILITY
3-4 mins running/dynamic

2 Rounds:
10-15 GHD Hip Extensions
10 Hollow Rocks
15 KB Swings
20 Walking Lunges – optional hold KB

WOD A
Deadlift x 3
Deadlift E2MOM x 6 sets:
Set 1: 6 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 4 reps @ 75%
Sets 4-6: 3 reps @ 80-85% – don’t go to a max here

WOD B
Hang Clean x 6
Alt. EMOM x 15 mins (5 sets each)
1) 6-8 Handstand Push-ups – kipping or strict
2) 6 Hang Squat Cleans – you can hold the same weight or build
3) 6-8 Burpee Box Jumps – choose a challenging height

-Work for no more than 40 secs on any exercise

ACCESSORY
1) 3 Super Sets:
8 Bulgarian Split Squats /side
8 RDL’s /side
-Rest 2 mins-

2) Tabata Echo Bike