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Monday

Monday
10
Dec

12-11-17

Warmup:
EMOM x 9mins
1st – 10 Single Leg Glute Bridge
2nd – 15 second Wtd. Star Plank per side- hold light DB or KB in top hand
3rd – 30sec Ring Plank

Training:
A1: Front Squat5551; 5,5,5; rest 30sec. (5sec down/ 5 sec hold/ 5 sec up)
A2: Death March; 14 steps; rest 2 minutes X 3 sets.

B: KBS 12-15 reps; rest 45 seconds X 3 sets.
C: Steady and Continuous
2mins Wall Sit
2mins Alternating Turkish Get Up 53/35
2mins DB Front Rack Reverse Lunge- load light and stay moving
2mins Prisoner Step Ups 24/20″

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