Workout

Week of 11/7

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DAY 1

Warm up
Hip bridge, hollow progression, hip roll sequence

Strength
4x
8 Hip Lift
8 SB Pike
8 Dips

3x
10 x2 sec Palloff Press
10 RDL
5 x 5 sec L-sit

Finish
3x
Low Crawl Forward
Handstand 20 sec
Low Crawl Reverse
20 BW Squat

DAY 2

Warm Up
Frog, lateral band walk, overhead opener, BB jerk warm up

Strength
4x
6 BB Reverse Lunge
12 Back Squat
4 Jerks

3x
8 Hang Board Pull up
8 Kneeling Chop
8 Push up 3-2-1

Finish
1-10
Burpees
Slam Ball

DAY3

Warm Up
PVC Drills, T-Spine, YTWL

Strength
18 Min
3 Power Clean
3 Front Squat
9 KB Snatch/arm

Finish
3x
Tire Jumps
High Plank
20/30 Cal Row
SB Balance
* switch when rower stops

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