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