Strength:
Medium/Narrow Stance Low Box Squat with SSB - 1RM
320lb to 12" box
GHD Back Extension with SSB - 8RM
90lb
Accessory:
Barbell Hip Bridges Against Singled Red or Blue Bands - 4x15
135lb, 155, 155, 155
Sumo Dimmel Deadlifts @40% - 4x20
185lb
Core:
GHD Strict Sit Ups w/Barbell On Back - 10RM
35lb
WOD:
30 Minute AMRAP:
1 Back Squat (315/225)
3 Box Jumps (30/24)
5 Meter Handstand Walk
11 rounds - HS walks were real bad, probably averaged 5-6 attempts to complete 5m, my boy George finished 16 rounds and did most of his HS walks unbroken
Finisher:
Reverse Hypers - 4x20
70lb, 100, 100, 100
Medium/Narrow Stance Low Box Squat with SSB - 1RM
320lb to 12" box
GHD Back Extension with SSB - 8RM
90lb
Accessory:
Barbell Hip Bridges Against Singled Red or Blue Bands - 4x15
135lb, 155, 155, 155
Sumo Dimmel Deadlifts @40% - 4x20
185lb
Core:
GHD Strict Sit Ups w/Barbell On Back - 10RM
35lb
WOD:
30 Minute AMRAP:
1 Back Squat (315/225)
3 Box Jumps (30/24)
5 Meter Handstand Walk
11 rounds - HS walks were real bad, probably averaged 5-6 attempts to complete 5m, my boy George finished 16 rounds and did most of his HS walks unbroken
Finisher:
Reverse Hypers - 4x20
70lb, 100, 100, 100
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