Friday, March 29, 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. Back Squat

3 RM @ 4xx1 tempo @ 80% feel in 5 sets

A2. Pull up Drop set

3 weighted pull ups @ 75%

drop weight and amrap strict chin ups x 5 sets

B. Workout

***Score in Triib is Time***

30 pull ups

30 thrusters, 75/55

30 cal row

30 box jump overs, 24/20"

rest 3:00 - walking around

x2 sets

*scale up to CTB if you can complete in max 2 sets

C. Finisher

side plank hold x :20/side x 3

Mcgill sit up x 10/leg x 3

Kevin Glass173