Saturday, 9/16
September 16, 2017
Programming Preview: Week of 9/18
September 17, 2017

Warm Up
3 Rounds
15 Band Good Mornings
20’ Inchworm
10 Alt Dead Bugs
20’ Spider Crawl

Met Con
EMOM 12 (4 rounds each)
A) 4 Broad Jumps (for max distance)

B) 8 Russian KB swings

C) 12 Banded Hip Bridges

Strength
Deadlift (35 Min)
Prep: 1×10 RDL w/bar, 3×5 working up
Work: 5-5-5-3-3-3 working up

Accessory
3 Rounds NFT
10 DB Side Bends side (AHAP)
20 Plate Russian twists (10/side)
10 Single Leg KB RDL/side*
20 Prone Band Hamstring Curls

Mobility
Band Hamstring Series

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