"CEMENT LEGS"
- WARM UP
- WOD
-
POST-WOD
0:30 Active Spiderman
0:30 Box Step-Ups
0:30 Push-Up to Down Dog
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
0:30 Squat Hold
PART 1: Back Squat:
Build to a Heavy Set of 3 Reps
*Score = Heaviest Load
PART 2: "Cement Legs"
On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups
Box: (24"/20")
Barbell: (43/29)
*Score = Slowest Round
COOLDOWN
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
[Midline]
4-5 Supersets For Quality::
50 Seconds Hang From Bar
30 GHD Sit-ups
100 Meter Farmers Carry
Rest 1 Minute Between Sets