Workouts of the Week

 In Lift - Strength & Movement, WOD

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MONDAY 3rd

STRENGTH:
Tempo Front Squat
5 sets
5 x reps @33×1
Rest 2-3 minutes between sets

CONDITIONING
Teams of 4
30cal Assault Bike
20 x Wallballs
10 x pull ups
Rest

Athletes may only rotate stations once completed all their reps

WEDNESDAY 5th
STRENGTH:
Pull Ups
5 sets of:
A) 5 negatives @31A1
or
B) 5 x strict pull up @20×1
or
c) 5 x weighted reps/Strict Chest to Bar @20×1
Rest 2mins between sets

CONDITIONING
12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers (push-up, row right, row left, power clean, push press)
6 Toes to Bar

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