Sun Aug 02, 2020

4 x 5 Deadlift

10 Minutes to find a heavy 5 rep

then

E2MOMx4

5 reps @ 90% of 5 RM

12min AMRAP

12min AMRAP

50 double unders 

30 HR push-ups

10 front rack KB box step ups per side 

Hip Mobility # 3

Each side:

2 Empty hand Windmills

2 Dragon Windmills w/ Light DB/KB/Plate

2 Standing Windmills w/ KB/DB


Banded  walks

10 reps each

-left

-right

-front

-back


5 Jefferson curls

5 Arm bars


Same side

2 minute dragon

1 minute dragon w/ flexion

1 minute lunge 1/2 split

1 minute seated cross shin


10 Tall kneeling to lunge hip CARs (RT)

10 glute bridges

10 Tall kneeling to lunge hip CARs (LT)

10 hip "zs"


10 Frog hip CARs w/ pause


KB Smash- 1 minute per zone

-VL

-RF

-VM

-Calf


Tack floss

-Post tib

- Golfers elbow


2 minute "z" pigeon