One more sleep to Halloween!!
Warm up
- 10 banded good mornings
- 10 banded pull backs
- 10 naked bar DL
- foam roll posterior chain
- 10 naked bar DL
- 400 m run with small mb
A.
EMOM 16 x minutes (4 sets of each)
Station 1 – Sumo Deadlift x 8 reps
Station 2 – Barbell Roll-Outs x 12-15 reps, from knee position roll out to prone… keep body tight .. no hip hinge
Station 3 – Single-Arm Dumbbell Row x 8 reps ps.
Station 4 – weighted Glute Bridges x 20 reps .. use weight plate
B.
For time:
Run 800 Meters
70 S A Kettlebell Swings
Run 800 Meters
Finisher
if time left over work on weak skill