WARMUP
1x10ea
A. Leg Swing
B. Supine Scorpion https://youtu.be/Y7t7F-iOtmY
C. V-Roll https://youtu.be/_JAMS8OXbyM
D. Prone Scorpion https://youtu.be/NKmUc6KslDY
E. Step Up to 20”Box (5/leg)
F. Grasshopper: https://youtu.be/pc3m6fheBO0
Inchworm Complex 4X: Inchworm + Up Dog to Downward Dog
https://youtu.be/7ji93kghQlc
- In 10min:
Drop Snatch -MTR- 3-2-1-1-1 - In 5min: (@10min) Front Squat Support w/ 20sec Hold 1/100% 1/125% 1/150% (% for FSS is off of your 1RM FS)
- In 25min: (@20min)
Deadlift -RFH- 10-5-5-3-3-1-1-1 - In 10min: (@45min)
3-5x
Wide Stance Good Morning 10-12
1 Arm Row 6-12
1 Arm Seated DB Press 10-15ea
Cut @ 55min after!
Core: 3 RFT: 14 reps each: GHD sit-ups, side dips
