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)

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