Warm up
3 Rounds
15 Band Good Mornings
20’ Inchworm
10 Alt Dead Bugs
20’ Spider Crawl
EMOM 8 (4 rounds each)
A) 8 Russian KB swings
B) 12 Banded Hip Bridges
Strength
Deadlift (35 Min)
Prep: 1×10 RDL w/bar, 3-3-2-1-1-1 working up
Work: no more than 5 sets of 1 to attempt a 1 RM. Do NOT sacrifice position for weight.
3 Rounds NFT
10 DB/KB Side Bends/side
20 Plate Russian Twists
10 Single Leg KB DL/side
20 Band Hamstring Curls
Mobility
Band Hamstring series
