W.U. Cyclical work of
2 Rounds
- 2 Mins Bike or Row
- 3L/3R Multi-Directional Lunges
- Heels Elevated Plate Hold Squats x 10
- 12 x Lateral Bar Tilts
Strength: Sumo Deadlifts
- Find an 80% effort weight for 5 reps
- 5 sets of 5 @ that 80% weight
- After each set 5 x strict elevated foot pushups
W.O.D 3 Rounds
In 4 mins w/ 90 sec Rest complete
- 300M/250M Row or :90 sec Bike
- 30 x Clean and Jerks @ 50/35
- 10 x TTB or 15 x Floor based Hip folds
