-Warm Up-
2 rounds
10 walking Samson lunges
5 lateral step ups
20 sec bent knee hollow body hold
8 goblet squats
6 eccentric ankle dorsiflexion
:20 single arm OH hold(each side)
-Strength-
***20 rep back squat***
Hit a few warm up sets working up to 65%
Then perform 20 reps at 65% of your current 1 rep max
- no belts
- No sleeves
- No lifting shoes
Each week we will had 5-10 pounds (total) depending on feeling and success of the previous week.
Get ready for some serious gains!!!
-WOD-
This will be a Lumber City bench mark WOD that we will repeat at a later time to track progress
AmRaP 15
8 cals row
8 Wall Balls
8 T2B
