Tuesday 10/2


Warm-up

Row 1:00m Standing Psoas March x 30 Banded Lateral Kicks x 10/side Shoulder Taps x 20 Plank Hold on Hands x :30 Seconds Row 1:00m Standing Psoas March x 30 Banded Glute Bridge x 20 Push up x 5-10 Plank Hold on Hands x :30 Seconds

Strength

A.1: Single Leg RDL (3x8/side)

*KB or DB

A.2: Single Arm Bench Press (5x8/side)

only upper back supported on bench

Metcon (Time)

5 Rounds for Time: 21 KB Swings, 55/35# 11 Burpees over the erg 500/350m row

Extra Work

Metcon (Distance)

4 minute run holding 85% Rest 2 minutes walking around X5 rounds score is total distance

Snatch Balance (EMOM 10 (2 reps) )

No Foot movement 60/65/70/75/75/80/80/80/85/85% of Snatch

Clean and Jerk ((3+2) @ 60, 65, 70% then, 2+1 @ 80% x 4 )

#workoutoftheday

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