7.23.19

Warmup

3 Sets NFT – Single leg focus Warm Up

40X1 x 6-8 reps/leg Curtsy Step Down

10m Monster Band Walk Forward and Backward

Clamshell Side Plank Thrust x 10-12/side (this may be done banded for challenge)

+

3-4mins

Lower Body Mobility

2mins/Side Deep Lunge with Band Distraction

B. WOD

3-5 rounds for time, record # of calories each round

5 DB Front Squats

4 Alternating DB Front Rack Reverse Lunges/leg (8 total)

3 DB Thrusters

10m Lateral Sled Drag/Side

15 Box Jump Step Down 30/24″

Row 60sec with Damper Setting at 10

-rest 2 minutes-

*Choose a load on the dumbbells you can successfully do unbroken for all reps. OK to increase load each set.

**Every set increase the total number of Calories you get on the Rower and increase the speed of your box jump step down

***If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.

Accessory

C. 2 sets

Adduction Bias RNT KB Rack Squat

21X1; 6-8/leg;

*Positional Strength Work *Building LOAD from previous weeks – Positional focus.

D. 5 sets of 3 reps

Box Squat

21X1;

*Increase load each set – make only last set TOUGH *Box Height is such that when seated thighs are parallel to floor