* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights.

WOD:

1) Tempo Back Squat: 3 reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit.

2) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else.

3) 5 rounds for Max Reps:

40 seconds Power Clean 95/65

20 seconds Rest

40 seconds Assault Bike

20 seconds Rest

Extra Work:

4) Waiters Walk: 400m

Heavy as possible, but keep it under 10 minutes. Switch sides every 100m. Keep track of time and attempts to complete.

 5) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE