Tuesday 29 September 2020 – No Classes

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

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