08.13.2021

Warm up
3sets
5 x half kneeling lift and chop

1 x DB complex starting in a plank position: row right side + push up + row left side + push up, 2 x power clean, 3 x single arm push press/side (add load each round)

Hollow body flutter kicks x 10


Primer
3 rounds
A. barbell hip thrusts x 12 reps at a lighter load for good positioning. https://www.instagram.com/p/BumouKIlpz9/The goal with this exercise is to get the posterior chain (glutes, hamstrings) to extend the hip, not the lower back. Get the ribs down to establish neutral core positioning.

B. Turkish sit ups x 10 reps- hold KB/DB in each hand - extended overhead the entire sit up

C. Isometric hold of your choosing x 30 seconds -squat hold, handstand hold, lunge hold, dip hold...




WOD
"Fire"
2 rounds *record splits
40 alternating DB snatch 50/35 35/30
30 pull ups or banded pull ups
20 single arm devil's press
10 TTB
5 wall walks
Rest 5:00