09 Jul WOD- Tuesday, July 10

Strength:

(20 min)
Back squat w/ KB suspended from bar using bands. Example video here.
5-5-3-3-3
50-60% and increase as desired.

This is to focus on core stability and staying tight throughout the entire movement.

WOD:

Accessory 4 rounds for quality
BB Glute Bridge x8
Bar rollouts x8
Bent over Row x8

Finisher:

Wall sit- accumulate 4 min

6pm Lite N Tite

30 min EMOM
-Run 100m
-8-10 burpees
-14-20 Jump Lunges
-9/12 cal row
-15 DB PP

(5 stations/ 6 rounds)

See week program skeleton HERE.

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