Thursdays – 1/25/18

Warm-up
Hip crossover x 10 reps
Iron Cross x 10 reps
Rollover-to-Vsit x 10 reps
Samson Stretch x 10 reps
Pigeon stretch x 90sec/side
+
2 sets:
10 banded side steps to the right + 10 squats
10 banded side steps to the left + 10 squats
Single Leg RDL x 10/leg
Russian Step-Up x 10/leg
+
Deadlift review

Workout
A. Take 15min to build to today’s 1-RM Deadlift
*Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B. EMOM, for 21 minutes:
Minute 1 – 40sec of max Cals on Assault Bike
Minute 2 – 20 Double-Unders + 5 DB Thrusters (50/35)
Minute 3 – 40sec max Chest-to-Bar Pull-Ups
*Goal is to set a pace and stick to it for all 7 rounds