Dynamic Effort Lower
Strength
Front Box Squat (12×2 @ 80% 1RM)
WOD
“Redneck Riviera”
12min AMRAP
1 Rope Climb
2 Deadlifts (135,95)
3 Squat Cleans (135,95)
4 HSPU
1 Rope Climb
2 Deadlifts (135,95)
3 Squat Cleans (135,95)
4 HSPU
Special Strength
3×8 single legged hip bridge
Special Strength
3×25 banded pull throughs
Abs/Core
6x1min static banded ab hold
Finisher/Recovery
100 Reverse Hypers
**In as few sets as possible, go light
**In as few sets as possible, go light