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06.08.18

8
Jun

06.08.18

Warm Up

3 sets
10 Single leg RDLs with DBs in each hand
15 sec L-sit hold on rings or bar
10 MB hamstring curls
10 MB hip bridges

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..
https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)
Glute bridge V walk out x 6 reps
Shrimp squats x 12 reps ( 6 each side)

Skill: deadlift
3 reps sumo deadlift then immediately into 3 reps conventional deadlift
build load over 4 sets starting at your 60% 1 RM conventional deadlift

WOD
10:00 AMRAP
10 DB box step overs 24/20″ 50/35 35/20
10 DB hang cleans
10 DB s2oh

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