Workouts for the Week

 In Lift - Strength & Movement, WOD

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Monday

4 sets
Back Squat 6-8 reps @30×1
Rest 90secs
Single Leg Hip Bridge 8-10 each leg
Rest 90secs

WOD
Every 4 mins for a total of 4 sets (16mins) you must complete:
30 Wallballs
30 KB swings

Wednesday

Strength – Lower
Five sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20secs
Clams 8-10 reps @2121
use bands or plates to add resistance
Rest 2 mins

WOD
“Unbroken”
EMOM 15mins
ODD: 5 Thrusters
EVEN: 27 double unders
* both exercises must be completed unbroken
* penalty – 3 over the bar burpees as soon as you break
* if you don’t have doubles do 10 attempts then the 3 OTB burpees

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