10.28.19. Hells Fitness Week – STRENGTH

WARM UP

  • 2L side shuffle + 2L traveling fig. 4 + 10 air squat to calf raise
  • 2L side shuffle + 2L dynamic quad + 10 monster band good mornings
  • 2L side shuffle + 2L dynamic hip ext. rot. + 10 monster band deadlifts
  • 2L side shuffle + 2L alt. side lunges + 10 monster band press

-then-

1:00/1:00 1/2 knee hip flexor stretch
:90 Childs pose

STRENGTH

A. Series:

  • 12/10/8/6 deadlifts
  • 10 med ball jump slams
  • rest :90

B. Series – 3 Rounds:

  • 10 bench hyper ext.
  • 1/1 TGU
  • rest 1:00

HELL-of-a WOD

10 Rounds For Time

  • 8 barbell ground to overhead (power snatch)
  • 10 burpees