Warm Up
3′ Rope Jump; then 3 Rounds of:
20mts Bear Crawl
10 Butterfly Sit up
10 Good Mornings
10 Broad Jumps
10 Push Ups
MIDLINE STABILITY 30”On 15″ Off
Plank + Alternating hips Extensions
Side Bridge + Hip Abductions (each side)
Supine Bridge + Alternating Hips Flexions
Superman
Hollow Rock
Skill & Mobility
Deadlift – Kb Swing
A) 8′ EMOM
5 Deadlifts # 70%
4 Deadlifts # 75%
3 Deadlifts # 80%
2 Deadlifts # 90%
1 Deadlifts # 95%
30″ Deadlift Max Reps # 70%
30″ Deadlift Max Reps # 70%
B) 4 Rounds For Time:
20 Kb Deadlift
20 Kb Swing
20 Kb One Arm Shoulder Press (10L & 10R)
Time Cap 10′
