Bader Alalawi
- Jun 20, 2020
- 1 min read

WOD21062020, SUNDAY

TASK 1: WARMUP

2 ROUNDS

. 5 Burpees

. 10 HR push ups

. 15 Air squats

TASK 2: POWER

. 2 Seated box jumps OR 3 Vertical jumps

x 10 sets

TASK 3: STRENGTH (LOWER BODY)

A. Alternate for 4 rounds

Every 2:30 minutes

. 3 Back squats or 6 DB Squats

. 10 Walking lunges

B. DB Romanian Deadlift

3 sets x 20 reps

C. DB Calf raises

3 sets x 30 reps

TASK 4: CONDITIONING

FOR TIME

. 250 / 500 Dus

. 50 Front squats 115 / 85lbs OR DB squats

. 50 Bar facing Burpees

TASK 5: CORE

A. Side plank

3 sets, 30s each side

B. Russian twist

3 sets, 75 reps

Rest 1 min between sets

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