WOD28062020, SUNDAY
Updated: Jun 30, 2020
TASK 1: WARMUP
3 ROUNDS
. 25 Jumping Jacks
. 25 seconds Plank
. 25 seconds Back Ext. Hold
TASK 2: POWER
EMOM 8 MINS
. 3 Weighted Box Jumps
TASK 3: STRENGTH (LOWER-BODY)
A. Alt. For 3 Rounds
. 8 Back Squats 70% or DB Squats
. 15 Hip Thrusters
B. Superset for 4 Rounds
. 10 Front Rack Lunges
. 20 DB Romanian Deadlifts
C. DB Calf Raises
3 sets, failure
TASK 4: CONDITIONING
EMOM 12 MINS
. 8 Burpees Box Jumps
. 4 OHS 95/55lbs or 8 DB Goblet Squats
TASK 5: CORE
. Plank
3 sets, 60 seconds