Warm up 3 rds 10 sahp each side 15 band pull aparts 10 bent over lateral raises Then 4 rds 4 db snatch 4 sit-ups Db carry Workout Amrap 18 20 Db snatch 10 sit-up Carry
September 20, 2023
Warm up 2 minute glute smash each side 2 min quad smash each side 90/90 rotations 5 minutes Workout Emotm 20 Even Calories Odd Wtd step ups 30 seconds of work 30 seconds of rest Post wod bulletproofing 4 rds 20 prone banded ham curls 20 banded triceps extensions 20 supine banded knee tucks
September 19, 2023
Warm up 3 rds 20 glute bridges 20 walking hamstring 20 walking hip flexor Strength Deadlift 7 sets of 5 Between sets 15 reverse hypers Workout Amrap 12 25 Wallballs 5 Deadlifts