WARM UP:
400 M. Run
2 Rounds
10 Inch Worms
10 Good Mornings
10 Scorpions
10 Pass Throughs
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Ass. Glute-Ham Ext.
4e DB Bent Over Row (Your Choice)
10 Weighted Glute Bridges (Your Choice)
20 Weighted Sit Ups (Your Choice)
LIFT:
Dead Lift
21 Reps @ 55%
*Rest 2 Min.
15 Reps @ 55%
*Rest 2 Min.
9 Reps @ 55%
WOD:
“RIANE”
7 Rounds
7 DL (275/185) (245/170) (225/155) (185/135)
7 HSPU
*Adv. Strict
POST WOD:
Roll & Stretch
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