Warm-up: (10 min)
20/ 90/90 Hipswitch
10 Cat cows
10 Firehydrants
5/side WGS
10 Barbell Goodmornings
10 Back Squats
10 Empty Bar Deadlifts
Strength: WEEK 9 1 set every 3 min
5 sets of 5 Reps Back Squats (70%)
Every after set do 5/side RNT LUNGES WITH BAND BODYWEIGHT
Metcon: Amrap 15 min
12 Thrusters (75/55)
12 Toes to bars
36 Double unders
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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