WARM UP – MOBILITY
2 rounds, 8-10 reps per movement:
Band whippets
Band pull-aparts
Cobra push-ups
V-ups
Good mornings w/BB
WOD A
BENCH PRESS X 4
DEADLIFT X 4
Alt. E90SECS x 4 sets of each:
1) 8-6-4-4 bench press
2) 8-6-4-4 deadlift
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Approx. percentages: 65-70-75-80%
You may adjust these % slightly based on how heavy or light weights are feeling today, just make your sets challenging but UB
WOD B
HOT CROSS(FIT) BUNS
20-18-16-14-12 reps for time:
Cal row
Walking lunges 2×24/16kg KB’s held by sides
Ring push-ups
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-If you aren’t a strong rower or push-up-er, bring reps down to 16-14-12-10-8
-Lunge weight: 1-2 sets first round
-Push-up progression: 1-3 sets first round
ACCESSORY
***DO THIS IF YOU WANT BUNS & HAMS OF STEEL***
3 super sets:
8-12 GH raises
10-15 swiss ball hamstring curls
15-20 banded hip thrusts
-rest 2 mins-
