WOD

Conventional Deadlift

6 Sets:
1st @ 60% x 10 reps
2nd @ 70% x 8 reps
3rd @ 75% x 6 reps
4th @ 80% x 4 reps
5th @ 90% x 2 reps
6th @ 92% x 2 reps

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Rear Foot Elevated Split Squat

3 Sets x 8-10 reps/side @30X0
Rest as needed

Stability ball hamstring curls

3 Sets x 8-10 reps @3111
*Use TRX’s if no access to stability balls
Rest as needed

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5 Sets:

15 Wall Balls
12 T2B
9 Alt DB Snatch @ 50/35
Rest 1 min

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3 Sets for Quality:

20-30s Top Ring Support
Half Kneeling Med Ball Throw into Wall x 10 reps/side
30-60s Wall Sit

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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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