10.30.19

A. Warm Up

4 sets NFT

20 Banded Frog Pumps

12/side Lying Leg Abductions

20 Banded Seated Hip Abductions

B. Strength

4 sets of the following superset

Back Squat

3 reps @ 3131 Tempo

Staggered Stance KB Deadlift

6/leg @ 2121 Tempo

(be sure back toe is only a few inches away from front heel, keep rear heel elevated)

C. Conditioning

For time:

1000m/850m row Damper @ 10

1 minute KB Front Rack Split Stance Isometric Hold/leg (2 minutes total)

30 Burpee Box Step Ups 20″/16″

*coaches challenge perform KB Burpee Box Step Ups, same weight as Isometric hold (watch video for example)

**be sure to only count the actual time in position until 1 minute is reached, may alternate legs to accumulate the 2 minutes)

D. Accessory

3 sets of the following superset:

Mixed KB Rack + Suitcase Reverse Lunges

*arm that’s down is the same leg that steps back

6/leg @ 20X1 Tempo

Back Extensions

6 @ 3012 Tempo

*these may be loaded with DB or plate in front of chest

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7.22.21

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7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb