5th June 2019
WOD WOD, June 6, 2019
Rump Pump
Continuing on with our percentage work with squats. Stick to the %’s, hold form and get excited for where this phase will take us !
Warm-up
A) Bike 30/30 x 5
B) Hip Flow + Glutes
C) BB breakdown for back squat
B) Hip Flow + Glutes
C) BB breakdown for back squat
Back Squat (Weight)
Every 2:30mins:
1×4 @ 50%
1×3 @ 60%
1×2 @ 70%
6×4 @ 75%
500m Row (Time)
Max Effort 500m Row
MAX EFFORT – Aim for a new PR today
*Encouragement / Support is a must – get around it
Accessory
Hammies / Glutes
3 x 12 HEAVY ASS KB RDL – Proper heavy 40/32/24/20kg
3-1-1-1 TEMPO
