Friday 9/6
Warm-up :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 Strength 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 #workoutoftheday
