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
