Friday 9/6


:20 seconds on/:10 Seconds off Jumping Jacks Toe Touch w/hop Air Squat Side Plank (R) Side Plank (L) Hollow Rock x 2 + 2 sets Banded Lateral Step over x 20 reps Cossack Squat x 5/side


A: Back Squat (Build to a tough single)

60x5 70x4 80x3 85x2 90x1 90+x1 if that feels real good then go for another rep

Metcon (5 Rounds for reps)

3 mintues on / 2 minutes off 3 overhead squats, 95/65 6 Sit ups 9 Hang power cleans, 95/65 x 5 rounds RX+ 135/95 + GHD Sit ups Start from the top each round. If you can't OHS then you will be front squatting.

Extra Work

1) Press Push Press 10 RM 2) Accessory A.1 Weighted back ext. 3x10 A.2 KB windmill 3 x 5/side B Prone wide grip barbell bent over row 3 x 10

Push Press

A.1: Hip Extension (3x10)

A.2: Kettlbell Windmill (3x5/side)

B: Bent Over Row (3x10)

Prone wide grip


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