WOD

Monday Functional Fitness Encinitas

By September 9, 2019 No Comments

A. 3 Sets:

10-12 Hip Extensions @ 20X1 (Wtd if appropriate) / *5-6 Hang Power Cleans (mod – fast turnover) / **3-4 Power Cleans (165+/115+)

*Rest 30-45 sec

12-16 Alternating Plyo Lunges / **~10% bwt in each hand

*Rest 30-45 sec

1 Lap Sprint (around building) or 150m Row/Ski Sprint

*Rest 2 min

B. 2-3 Rounds For Quality:

8-10 Barbell Good Mornings @ 30X0

8-10 Banded Standing Pallof Hold per side (from horizontal to vertical back to horizontal = 1)

4-6 90/90 Seated w/ Hip Extension per side

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