Wednesday 06-27-18 C

Wednesday, June 27, 2018

Warm Up

Foam Roll Piriformis x 45 Sec/Side

Foam Roll Hamstrings x 45 Sec/Side

Kneeling Hip Flexor Stretch x 45 Sec/Side

+

2 Sets

5/Side Cossack Squats (use rig for support)

10 Moon The Skys

20 Sec Plank

+

3 Sets

10 Lateral Box Step Up & Overs (no weight)

20 Sec Med Ball Glute Bridge Hold

20 Sec Arch Hold

5 Burpees 

 

Skills

DB Side Hanging Lateral Box Step Up & Overs @16/12"
Supine Med-Ball Hamstring Curls

Alternating Superman Raises

 

3 Sets Building
8/Side DB Side Hanging Lateral Box Step Up & Overs @16/12"
10 Supine Med-Ball Hamstring Curls
8/Side Alternating Superman Raises
- Rest 60 sec b/w movements

4 Rounds For Time
10 DB Strict Press
20 KB Swings @53/35
50 Du's / 100 Su's

Score: Total time
 

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