02.10.2021

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..
cross walk with light DBs x 30 seconds
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


Primer
4 sets/leg
use a single DB
2 Cossack lunges
2 Curtsy squats
2 Reverse lunges
all @2121/leg
between sets complete an OH carry or hold 30 seconds each side


WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65

Cool down
seal pose x 1:00
supine twist x 30 seconds/side
child's pose x 1:00

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