WOD for Monday, Sep 14, 2020

Strength 14-09-2020

A)
Box Squat
Build to a 3RM in 8 sets. Rest 2:00
– Parallel Box
– Option: Moderate weight sets

B)
Sumo RDL – Bands Pulling Forward
3/3 x 8. Rest 90s.
– 3 ramp-up sets + 3 work sets.

Conditioning 14-09-2020

21-15-9
Russian Kettlebell Swings @32/24kg
30-20-10
Goblet Reverse Lunges @ same weight (total reps)

TIME CAP = 10:00

Extra Credit 14-09-2020

Standing Banded Abs: 4 x 15. Rest 60s.
+
– Foam Roll Lateral Hip x 60s each side
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3

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