DATE – Tuesday October 28th
Warm-up: 4-500m Row + banded hip activation (steps, glute bridge, squats)
Mobility: Partner straddle hamstring stretch: 2 x 30s each
Hip opener lunge + pigeon pose (30s/each/side)
WOD A) Every 90s x 10 sets: (22 min – 7 min to warm up + 15 min working sets)
3 x Box Back Squats (60-65% 1 RM)(@3,1,X,2)
– Use a wide squat or sumo stance.
– Use the same load across each set keeping the bar speed high on the concentric.
– De-load on the box at or just above parallel for 1s but do not loose tension.
16 – 14 – 12 – 10 – 8 reps of:
Double Kettlebell Sumo Deadlift
Double Kettlebell Russian swing
Double Kettlebell front rack lunge
Adv: 2 x 24/16kg
Int: 2 x 20/12kg
Beg: 2 x 16/8kg
*** Stretch hamstrings for 2min/side post WOD ***