09.13.2021

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
2 rounds

cross walk with light DBs x 30 seconds- 2 light DBs held to your side in a Cross Position
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep

Strength

A. 5 sets of 3 reps deadlift @ 80%
B. 3 sets of 10 reps goblet 1.5 squats
C. 4 sets of 8 reps Turkish sit ups


WOD
"On Fire"
3 sets
sandbag squats x max reps (goal is around 20 reps)
sled drag x 50m
rest 2:00