
Saturday, 12/7
December 6, 2019
Programming Preview: Week of 12/9
December 8, 2019Warm Up
3 Rounds
10 Spider Lunges
15 Band Good Mornings
10 Alt Samson Lunges
5 Inchworm to Plank
EMOM 12 Min (4 Rounds each)
A) 12 Banded Hip Bridges
B) 6 Toe in Ring Pike Ups
C) 12 Russian KB Swings
Strength
Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 4×5 working up
Work: 5-5-5-3-3 working up
Pause each deadlift on the floor
3 Rounds NFT
20 Goblet Hold Step Ups (10/side)
20 Plate Russian Twists
5 Calf Raise with Negative/side
10 DB/KB Side Bends/side
Mobility
Band Hamstring Series