04.11.18

Warm Up3 Sets – 8 single leg RDL with KB per leg rest 30sec 20 banded hip thrusts- mini band around the knees rest 30sec 30sec Superman Swimmer Kicks rest 90sec

Mobility: banded hip flexor stretch x :30 each leg Russian baby makers x 10 banded lat stretch x :30 each arm

Skill: Stamina Squats week 2 12:00 EMOM min 1- 3 front squats @ 63% min 2- 6 back squats @ front squat weight

WOD

3 sets not for time

10 Dual Kettlebell Turkish Sit Ups

Dual Kettlebell Z Press (same load as sit ups)

20m Kettlebell Cross Body Carry per arm

10m Seated Sled Drag Face Pull

* use light load for the KB press and sit ups.  Heavier load on the carries.

*use one plate on the sleds with straps, not ropes (25,35 or 45# plate)