09.22.2022

Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio

Primer
2 sets
8 each side single leg glute bridge, immediately into
15 DB glute bridges, immediately into
45 seconds glute bridge hold
rest as needed




Strength
Super set 3 times
A. barbell hip thrusts x 10 reps @ 75-80% max DL
B. strict pull ups x 10 (all 3 sets will allow you to complete the 2 x 15 this week)


WOD
"Left Tackle"
For Time
30 hammer strikes
21 burpees
4 shuttle runs (25 feet is one shuttle run)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 hammer strikes


Finisher
3 sets
45 seconds suitcase carry right side
45 seconds suitcase carry left side
15 GHD or abmat sit ups