23.8.18

Dynamic Effort Lower Body Day

Strength:
Back Squat on Box @ 75% - 12x2

Weightlifting:
Squat Clean @ 75% - 6x3

Accessory:
Barbell hip bridges 3x20

Core/Abs:
2-3 Rounds of:
10 Hollow Rocks
10 Arch Rocks
10 Hollow Rocks
10 Arch Rocks
5 Hollow Rocks
5 Arch Rocks
When rolling back and forth between positions: Do no let feet or hands touch the ground.

WOD:
AMRAP 13min:
50 KB Swings, 24/16kg
40 Burpees
30 Alt. Pistols
20 HSPU / Pushups
10 Rope Climbs
! 50 double unders between each skill, aim for UB !