Friday 110518

EMOM 15, alternating: 

a) Pull Variant

b) Push Variant

c) Back Extension Variant


Run

(1) 3x100m, building pace each set. Alternate w/partner or rest 1:1

(2) 3x400m @ 9, alternating with partner or resting 2:00 between sets


Extra Work: Prehab Circuit 4

12:00 For Quality: 

1:00 Jump Rope (mix up singles, doubles, crossovers, single leg, etc) 

Triplanar Pigeon, 0:10 in each position

5 Russian Kettlebell Swings + 4 Kettlebell SDHP + 3 Kettlebell Swings, no heavier than 20kg/16kg

10 Hollow Rocks (not weighted) 

10 Weighted Russian Twists, 10#/5#