Monday August 5

1 x through
40 Jumping Jacks
10 Dive bomber Pushups
20 Superman w/ arm retraction
30 band Good mornings
20 Squats
10 Hips to Wall
40 jumping jacks

Strength – Deadlifts
Prep
1×5 @ 25% 1RM
1×5 @ 50%
1×5 @ 65%
1×3@ 70-75%
Work
5 ROUNDS of
3 Deadlift @ 2-1-2-1 tempo at 70-75% 1RM (up, hold, lower, rest on floor)
– Rest 45 seconds
max Prone Hollow Hold
– Rest 45 seconds
10 KB swings – Russian (chest height, focus on hip snap)
– Rest 45 seconds
10 Band Pull-Aparts
– Rest 45 seconds

Mobility
1min Assume the Position shoulder stretch
1min/side Hip Cross-Over