Workout of the Week

 In Strength & Movement, WOD
Saturday
BASE PEAK
Warm Up: 2 min row/bike/skip Warm Up: 2 min row/bike/skip
Front squat PREP Front Squat PREP
Hip Mobility complex 20/20/20 e/s Hip Mobility complex 20/20/20 e/s
10 Squat Rack hold Single leg RDL 10 BW Single leg RDL
10 Skater Squats e/s 10 Skater Squats e/s
10 Barbell Front Squat 3sec Pause at the bottom 10 Barbell Front Squat 3sec Pause at the bottom
x2 x2
4 mins to warm up and build to a front squat 4 mins to warm up and build to a front squat
A) Every 3 minutes for 5 sets of front squat x 3 (TnG) Moderate Weight A) Every 3 minutes for 5 sets Front Squat x 3
B) Every 3 minutes for 5 sets of Deadlift x 10 (TnG) Moderate Weight B) Every 3 minutes for 5 sets of Deadlift x 10 (TnG) Moderate Weight
C) 3 rounds C) 3 rounds
Nordic Falls x 8-10 Nordic falls x 8-10
Hollow Hold or tuck hold 30s Hollow Hold 30s
Hollow Hold 30s Hollow Arch 30s
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