WEEK 4: Day: 4
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.
ME Lower Body:
No strength work today. We are doing the Powerlifting Total on Monday.
RE Lower Body:
Seated Hamstring Curls with Bands: 4×15
B1: Back Extensions: 3×10 (#)
B2: Bulgarian Split Squats: 3×10 (#)
Max rounds in 3 minutes of:
3 Front Squats 115/85#
6 Squat Thrusts
9 Kettlebell Swings 1.5/1 Pood
Rest 1 minute. Repeat for a total of 3 cycles.
Post rounds completed for each of the 3 cycles to comments:
Optional Post WOD:
Biceps Exercise of Choice: 3×10 (#)