11/9/2020

wow-monday

HIIT:

W.U. Hip Band Work

  • Add/Abduction work
  • Hip Openers
  • Kneeling Glute Activation
  • Donkey Kicks

Strength Work:  Weight Lifting Complex

  • Power Clean + Hang Squat Clean + 2 Front Squats + 1 Push Jerk

W.O.D for time complete the following

  • 50 x Burpee Ball Slam Wall Balls

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CoreFit:

W.U. Same work as above

Strength Work:  10 Mins, 4 rounds

  • 10 x Double DB Front Squat to Curl to Press
  • :45 sec High Hollow Plank
  • 50 x Jump Rope Singles

W.O.D 4 Rounds, Each round is 4 mins, Rest 1 min (20 Min Clock)

In 4 mins complete

  • 500M Row or 20 Cals
  • 10 x Box Jumps
  • Remainder of time Burpee Ball Slams

 

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