10.09.19

Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements… (1:00 per station)
*Station 1 – Banded Palloff Hold https://www.youtube.com/watch?v=0QqFteXadFM
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Half kneeling to standing- front rack KBs- light load https://www.youtube.com/watch?v=gzNHWAOVcH0




Core Conditioning
EMOM x 12min

1) 15 V-Ups

2) 15 Lateral Medball Toss against Wall (right)

3) 15 Lateral Medball Toss against Wall (Left)

4) 40sec hold of choice- handstand hold, hollow hold, L-sit, plank, squat hold...




WOD
4 RFT
10 DB bench press -25% of your 1RM bench press
100' farmer carry 53/35
200m sprint- 4 lengths of fence and back
Rest 1:00


Mobility for the week:
Saddle pose 3:00
Lizard pose 2:00/side
Child's pose with shoulder variation 2:00
Twisted cross pose 1:00/side