Dynamic Effort Lower
Strength
Banded Deadlift (6×3 @ 40% + Band tension )
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL
** Blue Band: < 300 # conventional DL
WOD
“Prodigious Outlaws”
5 Rounds
10 Unbroken T2B
15 Calorie Row
20 Unbroken Wall Balls (20,14)
**Rx = Unbroken T2B and Wallballs
**20min time cap
10 Unbroken T2B
15 Calorie Row
20 Unbroken Wall Balls (20,14)
**Rx = Unbroken T2B and Wallballs
**20min time cap
Special Strength
Special Strength
6×6 Box Squat @ 50% 1RM into soft foam
Special Strength
3×10, Each Leg Barbell Lateral lunges onto a 12″ box
Midline
Pallof Press, 100 each side
https://youtu.be/zo_olew7tKA
https://youtu.be/zo_olew7tKA
Finisher/Recovery
4×12 Reverse hyper, each leg
**Heavy
https://conjugatefitness.wistia.com/medias/28s9pgz093