WARMUP
1 SET (MOBILITY)
:45 Banded Lat Stretch (R)
:45 Banded Lat Stretch (L)
:45 Banded Lateral Hip Stretch (R)
:45 Banded Lateral Banded Hip Stretch (L)
Into…
AMRAP x 5 MINUTES
:30 Row
8 Banded Pull Aparts
4/4 Banded Sword Draws
8 Banded Good Morning
8 Banded Bent Over Row
STRENGTH
Bent Over Row for load:
#1: 15 reps
#2: 12 reps
#3: 10 reps
#4: 10 reps
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – :45 Max Russian KB Swing (70/53)
MIN 4 – :45 Static Hold Choice*
*Static Hold Options…
Plank
Tuck/ Hollow Hold
HS Hold
Deadhang
(Score is Total Russian KBS)
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