DATE – Wednesday, October 17
Warm-up
Junkyard Dog
Mobility
IT Band roll out (2 mins each side)
Banded Hip extension 90 (secs each side)
WOD A)
1) Back Squat : EMOM for 7 mins – 3 reps working at 50-65% of 3RM at 3:1:X:1 tempo – Focus on bar speed out of the bottom.
WOD B)
1) 10 Min Amrap:
10 Swings (24/16kg)
8 Thrusters (75/55)
6 Burpees
-Rest 1 minute-
Run 500m
*The run is an all out max effort!!
2) 4×8 Strict Glute Ham Raises or 4×12 Hip Extensions (rest 60 secs between sets)
