1-4-18

1-4-18

WARM-UP

6Min EMOM

1st Min- 60sec Air Squats

2nd Min- 45sec Empty Barbell Good Mornings

3rd Min- 30sec Russian KB Swings


STRENGTH

EMOM-every 2mins for 16mins

-5 Partial Deadlifts  (2″ above the ground)

*Go as heavy as your core strength, mobility allow….control each rep down without touching the ground and come back up the legs in the same manner.


WOD

2 Sets Each For Time:

-40/30 Cal Row

-30 Kettlebell Swings (53/35)(+70/53)

-20 Box Jumps (24/20″) (30/24″)

*Rest 3min between rounds*


EXTRA WORK

5Mins

30sec Single Leg Hip Extension Hold- Right Leg

30sec Left Leg

5Mins

30sec Side Plank-Right Side

30sec Left Side

 

 

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