Warmup
Core Circuit:
3×10 per exercise (10 total or 5 per side):
V-Ups
Sprinter sit ups
Windshield wipers
Hip thrusts
Workout
10,9,8,7,6,5,4,3,2,1
Push-ups
Air squats x 2
Box jump 24″/20″
Accessory
4×8 Each leg rear foot elevated split squat
4×10 Single leg glute bridge (each leg)
4×10 Sandbag bent over row
4×8 Sandbag good morning
4×8 Sandbag RDL
*Rest 2-3 minutes between sets
and then
Core Circuit: Complete
WOD: 6:55
Accessories: Complete
Fast time Ryan!
Warm-up: done
Workout: 8:07
Accessory:
*Rear-foot elev. split squats: #40
*glut-brudge: #20
*Rows: #50
*good-mornings: #45 bar.
*RDL: *50
Thank you!