8/30/24 - Friday

A) EMOM 12

1- DB/KB Plank Pull Thrus (16-20)

2- Straddle Leg Lifts (8-10 each side)

3- Hollow Rocks (16-20) or Hollow Hold (:45)

B) E3MOMx6

200m Run

7 OH Squat

7 Toes to Bar

*Add 2 reps each round. Max reps is final round. (7, 9, 11, 13, 15, 17+)

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows