Thursday

A. Coach will warm you up accordingly
B1. Dual KB Heavy Carries – 2 Gym Lengths each variation:
Farmers
Front Rack
Mixed – One OH + One in Front Rack
B2. Banded Hip Work:
- Alt Bird Dogs with 1 sec pause at extension – 8-10 reps/side
- Clam Shell – 8-10 reps/side – 3 Second close
- Plank + Single leg Knee Drive to chest – hold at chest for 1 sec pause – 8-10 reps/leg
+
For Time:
21 HPC @ 50/29
15 Lateral Burpees over bar
9 HSPU
21 Lateral Burpees over bar
15 HSPU
9 HPC
21 HSPU
15 HPC
9 Lateral burpees over bar