| Thursday |
| Warm up |
| 2x: Squat rotation x 4 + Forward lunge stretch x 4 + supine scorpion x 4 3x: KB RDL x 5 + yoga push ups x 5 + Banded glute bridge x 10 |
| Strength |
| 1) 3x: Bulgarian split squats w/db’s x 6/6 on coaches cue + single arm KB RDL x 5/5 on coaches cue 2) 4x: Front Squats x 5 on coaches cue + 1 minute rest/stretch |
| Work |
| 3 total sets. Use a weight that allows you to keep moving. – SA Swing R x 5 – SA Swing L x 5 – SA Clean R x 5 – SA Clean L x 5 – SA Press R x 5 – SA Press L x 5 – Goblet Squat x 10 – Rest x 30-45s Finisher: With a partner, ski x remaining time. Switch every 10th pull |
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