wow-monday

W.U.  Glute warmup and Activation

Strength:  2 Segments, 3 sets each

Segment 1: 15-12-10 reps of each

  • Bulgarian Split Squat AHAP
  • Good Mornings 75/55

Segment 2: 12-10-8

  • Single Leg Bridge Holds w/2 sec Pause in contraction
  • Close Feet Mobility Squat

W.O.D 15-12-9

  • Deadlifts 185/125
  • Power Cleans
  • Strict HSPU

**Lighter weight will follow a different rep scheme

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CoreFit:

W.U. and Seg 1 and Seg 2 Same as above

W.O.D 20-18-16-12-10-8-6

  • Ball Slams 20/15
  • Soccer TOE taps
  •  KB Swings
  • Cals
  • Goblet Squats