1. 3 sets
• 14 dead bugs
• 14 banded pull-aparts
• 14 bird dogs
• 14 alt. lunges
• 7/7 strict presses
2. 7 rounds @moderate weight
/focus on the quality/ /1' rest btw set/
▪︎ squat clean
▪︎ 1 push jerk
▪︎ 1 front squat
▪︎ 1 split jerks
3. E3' for 24'
First 3':
• 12 cals row
• 12 am. swings
• 15 abmat sit- ups
Second 3':
• 50 DU's
• 10 push jerks 40/30
• 10 T2B's
4. Stretching
HOMEBODY
A. 3 Sets
10 Kang Squat with stick
5/5 One Leg Hip Thrust
5 Hand Walk
30" Hand Stand Hold / Pike Push Up Hold
B. EMOM 24' - 45" Work / 15" Rest
6 Sets:
1. HSPU / Pike Push Up
2. Goblet Squat
3. Sumo Deadlift High Pull
4. Jumping Squats
Try to do the sam number of reps (or more) in each round!
C. 3 Sets of:
20 Russian Twist
10 Straight Leg Sit Up
30" Superman Hold
Rest 1' btw. sets