Strength

Strict press 3x10 across

first 5 reps with a 3 second negative

add 2-5# to last week

 

WOD 

30-20-10

KB swings 55/35

KB push press 55/35

-split reps however you like  

Sit ups

HW 

GHD

3 rounds 

18 sit ups 

-starting with a 5 sec hold at parallel with an additional hold every 6 reps

18 hip extension 

-starting with a 5 sec hold at parallel with an additional hold every 6 reps

8 glute/ham raises

 

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