08.17.2020

Warm Up
3 sets
20 bodyweight hip thrusts
15 sec single leg hip thrust isometric hold/side
20 lateral band walks each side
10 monster walks each direction

Mobility:
thread the needle + thoracic rotation x 5/side
bear rolls x 5/side
deadbugs x 10


Strength- total of 4 sets
A. Turkish get ups 4-3-2-1 each side
B. DB or KB Jefferson curls x 6-8 @3030

WOD
Benchmark
30 clusters for time
RX 135/95
Int 95/65
Sc 75/55

Cool down
200m easy walk
2:00 saddle pose
1:00 each side low dragon pose