Wed, 071118 Fu/Fi

Sarah M.

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Function / Fitness:

A. Front SqT – 3rm with 3 second pause

B. Amrap 10

15/12 cal bike

12 pull-ups / 8 bent over barbell rows

35 double unders / 70 singles

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Becomplete:

1. Waiters carry 40-50’ x 5x each arm

2. db side lateral holds x 50’ x 5 sets. Rest :60 between

3. Bodyweight single leg step ups – 20 alt reps x 3 sets ; slow controlled movement – using this to help even out the hips

4. l sir hold x :10-:15 + 6-10 windshields wipers x 5-8 sets – athlete specific to the movement

5. jerk drives 5×5 @max front Squat weight

6. 3 min holds in all 3 split positions – straddle, front and back split

7. crossover symmetry

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