11.5.25 UP AND OVER

This entry was posted in SFXF Workouts on by

WARM UP
Row 800 or Ride for 4 min
Barbell warm up
2 Rds
10 Push Press
10 Good Mornings
10 Deadlift
Dynamic Stretch

STRENGTH
Deadlift/Reverse Hyper
8 reps warm up
(6) 2 Deficit
8@50%, 6@60%, 4@70 2@75%, 2@80%
Reverse Hyper 3 sets of 15

WOD
UP AND OVER
10 min. AMRAP
​
2 Slamball 40/30
2 Box Step-over w/slamball 24/20
4 Slamball
4 Box Step-overs
6 Slamball
6 Box Step-overs
​
Continue to add 2 reps each cycle until time expires.

ICING
Jefferson Curl
Bike Tabata