4.22.2019
Warm up:
| 4 Rounds: |
| 1:00 Row |
| 1:00 (1-2)Bird Dog / (3-4)Cossack Squat |
| then, |
| 3 rounds |
| 8 single leg kbell deadlift Left |
| 8 single leg kbell deadlift Right |
| 12 Banded pull apart |
Strength:
| A) Back Squat |
| Week 6, Day 11 |
| 4×4 @ 90% |
| B) Wide Stance Goodmorning |
| 6-6-6-6 |
Midline Accessory:
| Tabata Alternating (5x) |
| FLR Ring Hold |
| Medball weighted Russian twist |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Ball Tack & Floss |
| 2. Pigeon pose |