Bader Alalawi
- Jun 28, 2020
- 1 min read

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

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