
Programming Preview: Week of 9/21
September 20, 2020
Tuesday, 9/22
September 21, 2020Warm 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