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