WARM-UP
3x
:30 Bike (increase pace every round)
10 Alt. Sampson Lunges
10 Alt. SLOW Crossbody Mountain Climbers
2x
:30 Bottom of Squat Hold
10 Alt. BackRack Lunges
10 Arm Haulers
STRENGTH
3 SETS
12-9-6 Reps of Back Squats
Between sets:
12/12 Single-Leg Hip Bridge-Ups
12 DBL-Leg Hip Bridge-Ups
* build to moderate Weight for all sets…build slightly in each set. Perform for quality, not for weight.
WOD
AMRAP 14*
12/10 Cal Bike
12 Alt. Back Rack Lunges (135/95)|(95/65)
12 Sit-Ups
*Every 2:00, including 0;00, perform 40 Crossbody Mountain Climbers.
Pick up where you left off.
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