05.11.2020

Warm Up
3 sets
10 bird dogs
8 glute bridge walk outs
8/side lateral box step downs or curtsy squats
30 second plank hold- if you have a mini-band use it above the elbows



Mobility
5 yoga push ups
10 each side plank shoulder taps
5 each side T-spine rotations

Leg work
3 sets
A. Front foot elevated split squat with weight x 8/side @ 2110
B. Cossack squats with weight x 8/side @ 30X0

WOD
"One DB burner"
Add 20 cals row between each DB movement for a longer workout
*no rower- add 200m run
*shorter wod- take out the cardio piece and just do the DB work for two rounds
2 RFT

20 cals row
60 single DB rows
20 cals row
50 DB bicep curls
20 cal row
40 seated DB press
20 cal row
30 seated tricep extensions
20 cal row
20 DB lat pull overs