HWPO Strong
Warmup
5 min bike
Forward Lunge x 10
Side Lunge x 10
Backwards Lunge x 10
Pidgeon Stretch x 45s each side
BW squat x 10
Monster Walks x 10 each side
Deadlift
6 x 4
Sets 1 & 2: 72.5%
Sets 3 & 4: 75%
Sets 5: 80%
Sets 6: 85%
Back Squat
4 sets @ 70%
Max Reps in 45 seconds
90 Seconds rest between sets
Accessory Work
Glute Ham Raise 4 x 12
Chest Supported Incline DB Row 4 x 10
DB RDL 4 x 12 (HARD)
Single Army DB Shrugs 4 x 12
Strict Pull Ups 4 x max reps
Metcon
5 rounds for time
9 Front squats 95/65 lbs
9 Push Press
9 Pull Ups
