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Tuesday 09072021

Warmup

Core

Banded bird dogs

Banded glute bridges


Week 1

Strength

Front squats

2@85%

2@85

2@85

2@85

Back squats

10 @ 65

10@70

10@70

10@72

Every 1:30x4 sets


WOD 15 min cap

40/30 cal row

30 deadlifts 275/195

30 HSPU

30 cal row

15 deadlifts

15 HSPU

40/30 cal row

11-13 min

LEVEL 2

30/20 cal row

30 deadlifts 225/155

30 HSPU or deficit push-ups

30/20 cal

15 deadlifts 225/155

15 HSPU or deficit HSPU

30/20 cal


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