Warm up:
20 90/90 hip switch
10 Cat cows
10/side Firehydrants
8/side active pigeons
10 Bodyweight goodmornings
3/side WGS
30 sec glutebridge hold
30 Banded pull aparts
Pull day Thursday 3 sets
10 Elevated Sumo KB DL (24/16kg)
15 banded latt pull downs
8 Superman to snow angels
EMOM x 16
Min 1: 12/10 cal row
Min 2: 40m farmers carry (24/16kg)
Min 3 20m walking lunges
Min 4 150/120m run / 10/8 cal bike
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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