Basic Prehab/Activation
20 Banded TKES
20 90/90 Hipswitch
10/side Firehydrants
10 Cat cows
5/Side WGS
10 Alternating Reverse lunges
10 Jumping Airsquats
30 sec wallsit hold
Strength: Week 9
3 Sets
3x15 Unbroken Goblet Squats (24/16kg) or 50/35
3x7/side RNT Reverse lunges
3x30 sec Weighted Planks
5 Rounds (18 min cap)
300/200m or 15/12 Cal Bike
50FT Walking Lunges
15 Wallballs
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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