Monday, December 3 2018

Strength: Superset Back Rack Lunge & Hip Thrusts
1) Back Rack Lunge 5 reps per leg climbing in weight each set
Immediately into
2)   Hip Thrusts 10 reps
*Rest 1-2 minutes between supersets for 5 sets of 10 reps each

WOD: EMOM 16
1)   12/10 Cal Bike
2)   20 Wall Balls 20/14
3)   Max effort Pull-ups
4)   Rest