Wednesday 11/8/2017

Movement Prep
 

3 sets of:   

10 single leg KB deadlift - light

10 banded monster walk (10F/10B/10L/10R)

:20 hip extension hold on GHD or partner-spotted on bench

 

Strength

Single-leg barbell deadlift

Sport/Fitness/Life:

4x6 (6L / 6R) - +5-10lbs. from last week’s working weight

-Superset with-

4x3 standing broad jump - max distance coverable

 

Metcon

Sport:

For time:

1-2-3-4-5-6-7-8-9-10

Ball slam

CTB pull up

Ring dips

 

Fitness:

For time:

1-2-3-4-5-6-7-8-9-10

Ball slam

Pull up

Ring push up

 

Life:

1-2-3-4-5-6-7-8-9-10

Ball slam

Ring row

Push ups