Friday 09-28-18 S

Thursday, September 27, 2018

Warm Up: 
Swivel Hips X 30-45 secs  
Lying Alternating Knee Hugs X 30-45 secs  
Lying Alternating Leg Cross Oves X 14  
Lying Alternating Leg/Arm Deadbugs X 20  

3 Rounds of: 
150 M Row 
10 Tempo KB Deadlifts @ 53/35-70/53 (smooth tempo) 
10 Hang & Shrugs (By Round 2-3 Kipping Swings)  
+   
Skill Work/Prep:  
Deadlifts- spend a few mins building under a watchful eye 
+
Strength: 
Deadlift, 5,3,1,1, rest as needed bw  
- 5@75%, 3@80%, 1@85%, 1@90%  
+
Workout: 
5 RFT of: 

15 Pull Ups   
15 Deadlifts @ 185/125-225/155  
30 Double Unders    
 

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