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;
8-10/side; slow and controlled throughout range of motion;
C. WOD
12 minute amrap
5 Single Arm Turkish Sit Up L
5 Single Arm KB Z Press L
Run 100m