WOD
Wednesday 09.16.2020
POSTED ON September 15, 2020
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###[Mayhem Hip Halo Activation](https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be)
* 10 Forward/Backwards Walk R/L
* 10 Single Leg Glute Bridges R/L
5 1+1/4 Squat (empty bar)
30 sec. Knee Plank (elbows)
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –
* Use same weight for all 8 sets
**Workout Prep (After Strength)**
* Have athletes partner up and work on transitions on and off the rower and discuss strategies going into the workout.
– Partner Farmer Carry Hold (70s/50s) –
* Switch as needed. Meters cannot be accumulated unless Dumbbells OR Kettlebells are held *
* Male/Female Team = 2750m Row
20 Hip Extensions (OR 25 Superman)
2 min forearm smash with end of barbell