11.4.16

Connectivity:
A1). 2×20 – Single Leg Glute Bridge (20L+20R)
A2). 2×0:30 – Hollow/Arch Hold w/PVC
 
Strength Work:
Back Squat – 1×4 @80%. 2×3 @85%, 1×2 @90% of 1RM
 
WOD:
FT;
50 Cal Row
25 HSPU
40 Cal Row
20 HSPU
30 Cal Row
15 HSPU
20 Cal Row
10 HSPU
 
Mobility Work:
Hanging Lat Stretch – 2 minutes per side
Banded Hamstring Stretch – 2 minutes per side
 
Bonus Work:
Weighted Strict Pull-Ups / Feet Elevated Ring Rows
5×5 / 5×10

Leave a Reply

Your email address will not be published. Required fields are marked *