Strengthening the posterior Chain


POWER/ STRENGTH

1a. Deadlift 3-3-2-2-1-1
1b. GHD Hip Extension 15 x 5

2a. Bent over DB Row 5x 5
2b. Single leg SLDL (DB or KB) 10 x 5

METCON

3 Rounds
75 Double Unders
50 Air Squats
25 Cal Row

OR

10 Rounds
10 Hang Cleans (155/105)
10 cal row
20 Double Unders
**rest 1 min**