Fri. Apr 21, 2017

DE LOWER

Warm-up

In partners:
3 minutes running clock:
1 partner perform 10 kb swings
1 partner hold plank
switch
-then
100m Buddy carry
-then:
(Full length class only)
Find max height kneeling squat jump
Add plates to find max height jump

Weightlifting

Red: Deadlift

Box Squat 

White/Blue: Paused Box Squats
4x4 @55%
4x3 @60%
*2 count pause on the box. Do not lose tension. Stay on tension for the duration of the lift

Dimmel Deadlift 

-then: red/white/blue, Dimmel Deadlift, 3x15

SWOD - Strength WOD

100 Assault Bike Calories For Time!

ACCESSORY WORK

Hip Circle Stuff