D/E Box Squat, Glute Ham Raises, 7 Rounds 3 Deadlifts, 10 HSPU, 15 One Legged Squats

Mobility WOD-Couch Stretch

Beginner 6am, 9:30am & 7:30pm

(A) Front Squats-Work within the limitations of your movement 

(B) KB Single Leg Deadlift-Technique

(C) In teams of 2 for time-7 Rounds 10 Partner Deadlifts 100/70kg, 10 Partner Burpees

Intermediate 6am, 9:30am & 6:30pm

(A) Front Squats-Work to the limits of your movement

(B) One Legged Squats-Technique & Progressions

(C) In teams of 2 for time-7 Rounds 10 Partner Deadlifts 120/80kg, 10 Partner Burpees  

Advanced 9:30am & 5:30pm

(A) D/E Box Squat 12 x 2 30sec rest with orange bands wrapped twice and 50% bar weight

(B) Glute Ham Raises 3 x 12 Lightest Band Possible

(C) Individually for time-7 Rounds 3 Deadlifts 140/90kg, 10 HSPU, 15 One Legged Squats

  

Coaches Tips- (A) It's 50% of your best Box Squat-Here for Demo