Dynamic Effort Lower
Strength
Back Squat (1×8 @ 50% + 20#)
WOD
Humpty Dance (Time)
400m Row
–Then–
5 Rounds
10 DB Deadlift (60,45)
10 DB Front Squats (60,45)
10 STOH (60,45)
–Then–
400m Row
**Rx+ 75,55
**You will use x2 DBs.
**20min time cap
–Then–
5 Rounds
10 DB Deadlift (60,45)
10 DB Front Squats (60,45)
10 STOH (60,45)
–Then–
400m Row
**Rx+ 75,55
**You will use x2 DBs.
**20min time cap
Special Strength
3×20 Reverse Hyper Glute Partials
Special Strength
4×12 Banded Pull Throughs
http://conjugatefitness.wistia.com/medias/a94gmd98sw
http://conjugatefitness.wistia.com/medias/a94gmd98sw
Midline
6×10 Ab Fall Outs
Finisher/Recovery
100 Banded Leg Curls