Tuesday 8/21
Warm-up 4-way hamstring Stretch
Plank x 60 seconds
Side Plank Hip Thrusts x 10/side Hold last rep for :10 seconds on each side
+
2 sets
KB windmill x 5/side
Banded Pull Throughs x 15
lateral banded steps x 10/side Strength A.1: Clean Grip RDL (5 reps x 4 sets) *3sec. lower + 1 sec. hold
*Same weight as last week A.2: Bottoms Up Seasaw Press (8/side x 4 sets) A.3: Dumbbell External Rotation (8/side x 4 sets) Metcon (Time) 3 rounds for time
400m run
21 kb swings, 55/35# Extra Work 1) Lifting
Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
*Heavier then last week
2) Conditioning
EMOM x 25 Minutes
1- :50 Bike
2- :50 Row
3- :50 Burpees
*Keep a good even pace. Work up to the :50 on each station. Try to keep same pace and effort as last week @ EMOM 20 Metcon (AMRAP - Reps) EMOM x 25 Minutes
1- :50 Bike
2- :50 Row
3- :50 Burpees #workoutoftheday
