Thursday 10/11


Warm-up

Mountain Climbers x 20 Mini Band Psoas March x 20 Mini Band Good mornings x 15 Plank Hold x 1 minute Side Plank Rotations x 10/side KB Deadbug x 6/side KB SL RDL x 6/side + Deadlift Progressions Ground to mid shin mid shin to Hips Decent

Strength

A: Deadlift (EMOM 10 - 2 reps @ 65% )

B.1: Kettlbell Windmill (3x7/side)

bottoms up

B.2: OH KB Walk (3x50ft/side)

reps=meters

bottoms up

Metcon (5 Rounds for reps)

EMOM 20 Minute 1 = 15 Russian KB Swings - heavy Minute 2 =: :45 Seconds Max Wall Walks RX+ 7/5 Minute 3 = 200/150 distance row Minute 4 = 15 squat jumps Score is total wall walks each round

Extra Work

Metcon (No Measure)

3 Sets- for quality not time Seasaw Walk ( KB by side/sandbag on shoulde)r x 100ft/side GHD x 15-20 Weighted Hip Extension x 15-20

#workoutoftheday

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