WARMUP
CORE -
tabata
scissors
russian twists
banded squats
banded glute bridges
STRENGTH
BACK SQUATS
every 2:00 x8:00
4x8 reps @67%
HWPO WOD
3 Rounds For Time:
80 Double Under
40 Wall Ball 20/14
200 m run
----
*Try to relax on the double-unders to allow for easy breathing. Do the wall balls in as few sets as possible.
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
