Thursday, August 28

Warm-Up
3 Rounds of
10 Band Good Mornings
5 Dolphin Push-ups
10 Alt Samson Lunges
5 Plank to Squat

Skill – Short Arc KB Swing Practice
1 x 5 Russian Swing (focus on hip snap and bent arms)
2 x 5 Short Arc Swing to OH (hands on the horns)
1 x 10 Short Arc Swings to OH

Met-Con (15 Minute time cap)
6 Rounds of
18 KB Swings*
12 Burpees

*Use Short Arc as able
– Scale to 12 Russian Swings if necessary

Mobility
1 Minute at each position of Band Hamstring Series (1.Leg straight up; 2.To outside; 3.Across Body)