11.07.2020

Warm Up

6:00 on a bike or row or switch between the two. (If weather is nice, then run 200m instead of bike/row)

Every 2:00 get off the bike/row and complete one exercise listed below. Each set back on the bike and rower pick up your speed a little bit.


1. Alternating Single Leg V Ups - 12-14/side
2. Single Arm Turkish Sit Up - 6-8/arm
3. Dual Leg Lift Overs - 20 lift overs/set

https://www.instagram.com/p/B2He8gIFzsN/



Skill: glutes and quads- trade off with a partner and one bench
https://www.instagram.com/p/Byb5rtcgUiB/
A. Without stopping, do the 4 variations in a row on one side
1. 10 single leg hip thrusts
2. 10 eccentric single leg hip thrusts (2 up/one down)
3. 10 B-stance hip thrusts
4. 10- second pause single leg hip thrust at the top



WOD

"Ball So Hard"
0-10:00

21-15-9
wall balls 20/14
deadlifts 225/155 155/105 95/65

10-20:00
21-15-9
wall balls
power cleans 135/95 115/75 95/65

20-30:00
21-15-9
wall balls
push press 95/65 75/55