Hi guys! No classes today, but below are your WOD options:
Warm-Up:
2-4 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
Shuttle sprint, 100 m (2x 50 m, increase the pace each round)
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 hip & back extensions
4 broad jumps
RX:
Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Limited Equipment:
Single Stiff Legged Deadlift 12-12-12-12, using heaviest weight per set
Single Arm Dumbbell Row 12-12-12-12, using heaviest weight per set
Bulgarian Split Squat 12-12-12-12, using heaviest weight per set
At Home:
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs
Additional Work:
Part 1: L-Sit – 1x 120 secs
Part 2 – Option A: Barbell Bent Over Row 12-12-12-12
Part 2 – Option B: Single Arm Dumbbell Row 12-12-12-12