FRIDAY 190426



Row or Bike 3 minutes

12 Banded Good Morning


12 Waiter Bows
Russian Walks Down
Butt Kickers Back
15 KB Swings moderate weight
10 Single leg DB Snatch each side- light weight
10 Ring Scap Rows
High Knees down
Bunny Hops Back

Review the Deadlift and Box jumps- and workout

Take 5 minutes to build to your deadlift/KB weight and practice your cycling strategy.



Three rounds for time:
30/20 Cal on Bike
21 Kettlebell Swings
12 Burpees


Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Time cap of 15 minutes.

Rest until relatively recovered, and then…


Strength and Skill:

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3 sec descend
Rest 60 seconds

Barbell Hip Thrusts x 6-8 reps @ 2 sec descend
Rest 60 seconds

Side Plank x 45 seconds each side
Rest 60 seconds

Compare results to January 4th, 2019.



Roll Posterior

Hanging fold over

Pigeon Stretch


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