7.25.19

A. Warm Up

3 Sets NFT

30sec/leg Single Leg Hip Thrust Isometric (hold at top)

Thoracic Bridge 20sec (feet elevated for challenge)

Single Leg L-Sit on Parallettes x 15sec/side

-then after 3 rounds-

Hip Mobility x 4mins

KB Cossack Flow and Holds

B. 12 minute amrap

2 Turkish Get Up R

8 Single Arm KB Clean and Push Press R (begin at the top of the last rep of TGU)

20m Single Arm KB Overhead carry R

12 Forearm Plank to Tall Plank

2 Turkish Get Up L

8 Single Arm KB Clean and Push Press L (begin at the top of the last rep of TGU)

20m Single Arm KB Overhead carry L

Airdyne .3 Miles

C. 4 strip sets of

Clean Grip RDL

3-4 Heavier @ 4010 + 8-10 Lighter @ 2010;

*Strip set – perfrom 3-4 reps at a moderately tough weight, immediately strip the load and perform 8-10reps at the llighter load and quicker tempo

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