Saturday, 11/29
November 28, 2014
Monday, 12/1
November 30, 2014


3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Superman
10 Hips to Wall

Strength – Romanian Deadlift (30 minutes)
Prep: 1 x 10 w/bar, 5 @ lt weight, 5 @ lt-mod weight
Work: 5-5-5, 3-3-3

3 Rounds, NFT, of
10-15 Split Squats per side
10 OH Plate Situps
10-15 Prone Band Hamstring Curls
10 Windshield Wipers


Prone Band Hamstring Curls


  1. Jane says:

    We should do RDLs way more often. I feel as if my limits were only determined by how much my hands hurt – those newer bars at H street are rough!

    • Dray says:

      Grip definitely gives out faster than when I have a chance for a quick reset on the ground but my range of motion starts dropping pretty quickly at higher weights so it’s probably good that I can’t hold onto the bar anyway! I worry I could use straps but then I’d be letting other areas fall apart anyway so never really try that approach.