Wednesday, February 27, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. KB front rack Russian step up

x10/side x 3 add weight from last week

A2. Barbell bent over rows

x10x 3 @25% of back squat

A3. Standing DB high pull

x10/side . x3 @ 25% of bodyweight per arm

B. Workout

OTM x 5

1 = 150/100m run

2 = ski erg

3 = Sandbag carry

4 = burpees

5 = plank hold

teams of 5. the time keeper is the partner running

Kevin Glass143