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