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: 2 sets (1 set every 12 minutes) 21-15-9 Calorie Row Calorie Ski Erg Calorie Echo Bike *Ladies Calories: 18-12-6 Time cap each set...
Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Alternating Scorpion stretch 3/Side WGS 30 Banded...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 2 sets (PRIMER) 30...
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