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Thursday, November 14, 2019

  Thurs 11/14/19
Mobility: Hips
Strength/Skill: Hip Circuit

2-3 sets not for time:
10 BB Glute Bridges w/ back on MB (moderate
weight)
10 Banded Lateral Walks/side (band around
ankles)
10 BB RDLs (moderate weight)
10 Heidens with :03 hold (5 each)
Met-Con: Not For Time

Run a Building Lap
Farmer Walk a Building Lap
Run a Building Lap

Choose a moderate weight for the farmer walks.
Additional
Optional
Accessory
Work:
Strict Chin-ups: 2x7 (weighted if able to,
or banded if need to modify)
1-Arm DB Rows: 2x10 each
*Deload: use moderate load
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 7 sets at 88% of max
avg. watts
.