Sunday, 12/8

Warm 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