Tuesday 8/21


Warm-up

4-way hamstring Stretch Plank x 60 seconds Side Plank Hip Thrusts x 10/side Hold last rep for :10 seconds on each side + 2 sets KB windmill x 5/side Banded Pull Throughs x 15 lateral banded steps x 10/side

Strength

A.1: Clean Grip RDL (5 reps x 4 sets)

*3sec. lower + 1 sec. hold *Same weight as last week

A.2: Bottoms Up Seasaw Press (8/side x 4 sets)

A.3: Dumbbell External Rotation (8/side x 4 sets)

Metcon (Time)

3 rounds for time 400m run 21 kb swings, 55/35#

Extra Work

1) Lifting Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1) *Heavier then last week 2) Conditioning EMOM x 25 Minutes 1- :50 Bike 2- :50 Row 3- :50 Burpees *Keep a good even pace. Work up to the :50 on each station. Try to keep same pace and effort as last week @ EMOM 20

Metcon (AMRAP - Reps)

EMOM x 25 Minutes 1- :50 Bike 2- :50 Row 3- :50 Burpees

#workoutoftheday

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