Tuesday
A. single leg RDL w/ kbs 8x3 per leg
B1. light DB death march 30 ft x 3
B2. Sorensen hold 30 sec x 3
B3. consistent hollow rocks 30 secs x 3
+
21-15-9
Deadlift 225/155
Handstand push-ups (strict) - scale to kipping or hand release push-ups
Cals on Ab
Finisher
3 rounds
30 arch rocks or ups
25 Russian twists
20 sec side plank per side
15 sec hanging or paralette l sit
FIT CLASS
Warm-up -
50 jumping jacks
50 mountain climbers
25 jump lunges
25 air squats
10 pushups
10 v-ups
+
3 rounds
30 sec. ring plank hold
30 sec. side plank hold each side
30 sec. reverse plank hold
+
3 rounds
10 Tricep kick backs
10 single arm db press w/10 sec. hold at top
10 db flyes
+
14 min emom
1 - 40 sec. row
2 - amrap db box step ups
3 - 40 sec. AB
4 - strict db presses