Warm up: 2 rds 10 reps of each
ALt Lunges
KB Swing
KB Stiff leg Deadlifts
Glute Bridges
Straight leg crossover x 5 each leg
Strength: Deadlift 3x10 @ 65% of 1RM
Conditioning:16 Min AMRAP
7 Burpee Box Jump Overs (24/20)
14 Barbell Front Rack Lunges (115/75)(95/65)
14 KBS (70/55)(55/35)
Partner WOD; 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS (70/55)(55/35) 100 Hang...
Strength: 10 min EMOM 1 Deadlift 1 Hang Squat Clean 1 Hang Power Clean 2 Push press Conditioning: For Time 4 Rounds: 10 Hang Power Cleans...
Strength ; Bench Press 4x5 @80% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning : 1 Deadlift (255/175)(225/155)(205/135) 1...
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