Wednesday

CLASS PROGRAM

A.) EMOM 10

 

1 Deadlift

starting @ 60% ascending in weight, working to heavy (roughly 90%)

 

B.)  for time :

 

450m KB suitcase carry 53/35

15 KB box step overs 24/20”

30 box jump overs

45 KB swings

30 box jump overs

15 KB box step overs

450m run

 

—————— 

C.) Strength

 

Sumo Deadlift

work to a heavy set of 3

 

back pause squat, 2 seconds at bottom

work up to a moderate set of 3, work positions and form on squat

 

3x20 feet touching goblet squat

3x15 hip + back extension (all the way up)

3x12 reverse hyper

3x10 one legged glute bridge

 

D.) 4 rounds

100m stone carry  

20 toes 2 bar

 

then straight into, 2 rounds

30 cal AD

40 abmat situps

 

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