3 Alt sets
-3 Pvc Overhead Lunge
Matrices
*3 complexes/side with Lateral PVC Tilt on Each Rep
12-14 Gliding Leg Curls With Hip Extensions
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4 rds
-Clamshell W/ Hip Extensions for 20 seconds
-8-12 Barbell Calf Raises
*20 sec/side for clamshells
*strong squeeze at top/ pause at bottom for calf raises
WOD
For Time:
10 Front Squats @ 115/80 lbs
15 Box Jumps 24/20 inches
10 Double Kettlebell Deadlifts @ 70/53 lbs
Rest for 1 minute
10 Overhead Squats @ 115/80 lbs
20 Box Jumps 24/20 inches
10 Double Kettlebell Deadlifts @ 70/53 lbs
Rest for 1 minute
10 Barbell Thrusters @ 115/80 lbs
15 Bar Muscle-Ups
10 Double Kettlebell Deadlifts @ 70/53 lbs
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