Friday 11/17/17

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Warm-up:

Bear Crawl x 4

10 Fire hydrants

10 Donkey kicks

10 Bridges

Stretches:

T-spine, butterfly with plates, quad stretch, Scorpion

Strength:

Renegade Row

https://www.youtube.com/watch?v=LMVaMUaotDU

3x10

Single Leg Romanian Deadlift

3x8

https://www.youtube.com/watch?v=61Mt57n2040

Glute Ham Raises

3x2

https://www.youtube.com/watch?v=TDdV0dCsqKs

Heavy SandBag Carry

Add 50, from Oct. 31

WORKOUT:

In 5 min. Find Max Effort HSPU

Then EMOM 8’

10 Deadlift 30-40% RM

3 MUPS/6 Pull-ups