WARM UP:
400 M. Run
400 M. Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms w/ Scorpions
Then:
Mobility
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms w/ Scorpions
Then:
Mobility
WIN
LIFT:
Back Squat
3 @ 70%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
WOD:
“TRIANGLE ERASER”
AMRAP 12
21 Front Squat (135/95)
15 S2O
9 HSPU
*Sub. HSPU for Box HSPU accordingly.
FIT
LIFT:
Back Squat
4 @ 65%
3 @ 70%
3 x 3 @ 75%
WOD:
AMRAP 12
21 Goblet Squats (53/35)
15/12 Cal. Row
9 Burpees
AT HOME
LIFT:
3 Sets
8e Single Leg Glute-Bridges
8e Single Leg RDL
8e Backward Lunge
WOD:
AMRAP 12
21 Jumping Squats
200 M. Run
21 Burpees
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