Friday 7/5

Warm-up :30 seconds

Spiderman Lunge

Pigeon

Sampson Stretch

Active Squat

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1:00m of PVC Hinge

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Pallof Press x 10/side

Double Kettlebell RDL x 5; 5351 tempo

Bottoms up KB Press x 6/side

x 2 sets Strength A.1: Deadlift (5 x 2 @ 85% of 1RM, 10X1 Tempo, Rest 90 Seconds) A.2: Push Press (5 x 2 @ 85% of 1RM, Rest 90 Second) Metcon (Time) 2 Rounds:

30/24 Calorie Assault Bike

15 Thrusters, 95/65 Extra Work Jerk Balance (3 x 4 reps @ Heavier than 2 weeks ago) #workoutoftheday