Wednesday

 Reminder: Yoga with Katie @ 6aA. 12 min EMOM:
Min 1: 6-8 Scap Push Up + 6-8 Scap Pullup
Min 2: hip mobility cycle
Min 3: 5 Updowns + 5 Vups + 5 sec Super man Hold
B1. Hip Thrusts – Sandbag/barbell/ - you choose intensity; 10-12 reps with 1 sec pause at top
B2. Strict Pullup Practice – Wide grip @ 30X1; 6-8 reps; MODs are strict pullups, no tempo, 1A ring Rows
B3. Plank March – 30 sec.
5-7 sets; rest 90s
+
For Time:
30-20-10-5
Deadlift TnG @ 100K/70
*20/15 Cal Row b/t reps
NOTES:
- DL conditioning piece is meant to be TnG reps.  This is written to be 6 min or less piece.  If you can’t Tng at 100/70K, drop the weight on the bar.
- Use drop pads and/or the platforms