W.U. Coaches Choice
Strength: 4 Sets of
- 8L/8R Single Leg RDL’s 95/65 or less
- 12 x Good Mornings 95/65 or less
- 12 x Bar Assisted Leg Lifts (TTB simulation)
W.O.D 3 rounds of 3 Min AMRAPs, 1 Min Rest
In 3 Mins Complete AMRAP’s as possible of
- 9 x Front Squats 75/55
- 6 x KB Swings 53/35
- 3 x Lateral Burpees over bar
Recovery Protocol: Foam Roll and cool down
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Hybrid/CoreFit:
W.U. Coaches Choice
Strength Work: 4 Sets of
- Single Leg balance and reach 8/8 (use KB)
- 15 x Arch Position reps (Superman’s)
- 12 x KB Assisted Leg Lifts
W.O.D 4 rounds of 3 Min AMRAP’s, 1 Min Rest
- 9 x Goblet Squats 26/18
- 6 x KB Swings 26/18
- 3 x Burpees
Core: Tabata , 2 Parts
- Hollow Hold
- Side Plank Hip Tilts (4rds Left/4rds Right)
