Monday, 9/21

Warm Up

3 Rounds 

12 Hips to Wall 

8 Alt Bird Dogs

12 Single Leg Pause Hip Bridge (6/per side) 

8 Hanging Scap Retractions

Prep (10 Minutes)

1×10 RDL w/bar

1×10 Deadlifts (light)+10 Kip Swings

1×5 Deadlifts (moderate)+5 Plank to Squat+10 Jump Squats

1×5 Deadlifts (moderate heavy)+10 Kip Swings

1×5 Deadlifts (working weight)+3-5 Pull Ups

Met Con

For Time (25 Minute Cap) 

21-18-15-12-9-6-3 Burpees to 6” Target 

14-12-10-8-6-4-2 Pull Ups 

7-6-5-4-3-2-1 Deadlifts (275/185)

Mobility

Band Hamstring Series