FRIDAY 9/14

WARM UP

3X10 SIDE PLANK ROTATIONS/SIDE + 30s SUPINE TWIST STRETCH/SIDE

ACCESSORY WORK 

A) 4X6 SINGLE ARM RING ROW @ 1131 TEMPO/ARM, REST 30s

B) 4X8 HIP EXT. W/ 3s HOLD AT EXT. (WEIGHTED IF NEEDED), REST 30s

C) 4X8 DB SIDE PLANK CRUNCHES/SIDE, REST 1 MIN

CONDITIONING

10 MIN AMRAP

-200M RUN

-2 WALL WALKS

-10 SINGLE ARM DB HANG CLEAN AND JERK 5R/5L - 50/35, (RX+ 75/50)

peter nguyen