8.1.19

A. Warm Up

3 Sets NFT

30sec Single Leg Hip Thrust Isometric Hold

*banded for challenge

Feet Elevated Thoracic Bridge up to 30sec (slightly lower feet than last week, the higher the feet the easier it tends to be)

*place bench against wall to stabilize

10sec L-Sit on Parallel bars

10sec Single Leg L-Sit on Parallel bars Right

10sec Single Leg L-Sit on Parallel bars Left

-then-

4 minutes of hip mobility

Cossack Flow and Holds

*KB loaded for challenge

B. Strength

2 sets of

Landmine Single Leg Romanian Deadlift

3010; 6-8/leg;

Landmine Oblique Twist

8-10/side; slow and controlled throughout range of motion;

C. WOD

12 minute amrap

5 Single Arm Turkish Sit Up R

5 Single Arm KB Z Press R

3 Wall Walks

5 Single Arm Turkish Sit Up L

5 Single Arm KB Z Press L

Run 100m

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