Friday March 18

SUPERSET:

A) 3X10 EACH LEG: Double DB Suitcase hold TEMPO Bulgarian Split Squat (Deficit – 2x 45# Plates)

*(TEMPO = 2020 — 2 seconds down, 0 sec pause, 2 seconds up, 0 second pause)

B) 3×15 Calf Raise from Plate (45 lb plate)

*Rest 2:00 in between sets

METCON:

5 Rounds:

15 wall ball (RX: 20/14)

5 Loft to Rig Down and Back Shuttle Runs (down and back = 1)

OPTIONAL ADDITIONAL WORK:

A) 3×3 Cleans (Work to a moderate triple)

B) 3×5 Front Squat (50-60%)

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD