07-01-2023
FITNESS
STRENGTH
4 sets of
16 split squat back foot elevated ( 8+8)
16 single leg hip thrust heel on a bench ( 8+8)
30” weighted wallsit
rest 1:30”
then
40 box step up one leg stays on the box( 20+20)
40 single leg deadlift ( 20+20)
Wod
10-8-6-4-2
devil press
bar muscle up/ x2 pull ups
cap 12′
scaled version
10-8-6-4-2
devil press
5-4-3-2-1
bar muscle up or x2 pull ups
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