Sunday, 8/16

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Band Pull Aparts
10 Supine Scorpion

then,

2 Rounds of
5 Quadruped Ext and Rotation/side
10 Superman w/Arm Retraction

Strength – Good Mornings (35 Min)
Prep:
1 x 10 w/bar, 5-5-5

Work:
5 x 5, at same weight across all 5 sets

Accessory
3 Rounds, NFT, of
5 Manual Hamstring Curls
10 DB/KB Side Bends (Angry Penguins)/side
10 Single Leg Pause Split Squats/side*
10 Half-kneeling Band Pallof Press/side

* pause for 1-1000 count at the bottom of each Split Squat

Cooldown
Spinal Twist series
1 Min each:
L over R to R
L over R to L
R over L to L