Thursday – 11/9/17

Warm-Up
2 sets:
Lying straight leg raise x 5/leg
Lying Straight leg lowering x 5/leg
Russian Step-Up x 5/leg
Theraband Squat @5511 x 5 reps
90/90 windmills x 10/side
+
2-3 Sets to warm up deadlift and lunges

Workout
A1. Deadlift @3011; 3-4 reps x 4 sets, rest 45sec
*Substitute Romanian Deadlift or Pull from Risers if position or mobility is not there.
A2. Push-Up (1sec pause at top); 15 x 4 sets, rest 45sec
*Full range of motion. Set up BB on rack if unable to hit rep range or tempo
A3. Alternating Lateral Lunge; 6/leg x 4 sets, rest 45sec
*Hold a KB out in front of you for added load

B. Choose an option below:

B1. Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run

-or-

B2. Five rounds of:
20 Heavy Russian Kettlebell Swings
20 V-Ups
200-Meter Run