01.25.2021

Warm Up
3 sets
clamshell side hip thrusts x 20sec/side
quadruped thoracic rotations x 8/side
Cossack squats x 8/leg @ 2010



Mobility
cross walk with light DBs x 30-40 seconds
banded Z-press x 10
bent over flies x 10- light DBs
bird dogs x 8/side with a 2 second hold in the extended position


Strength
banded deadlifts
10 x 1 rep every 30 seconds @ 50% DL max + band tension

when finished
3 sets
1. Kang squat @3111 x 4-6 reps
2. Death march @3010 x 6-8 steps/leg
rest 1:00 between sets



WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00