201118 - “Accessory work”


Warm up:

Cardio

Dynamic Hips

Barbell Warm up


Skill/Strength:

Back Squat

5-3-1-5-3-1-5-3-1

70%-75%-80%

73%-78%-83%

76%-81%-86%


WOD: 3 Rounds NFT

12 Barbell Glute Bridges

12 Bulgarian Split squats (each side)

12 Goodmornings

*Choose a weight you can perform 12 unbroken, while being challenged.


Mobility:

Wall Glute

Ham Pole

Quad LAX

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