Midline/Shoulder Prep
3 Rounds:
:30 Ipsilateral Dead Bugs
:30 R/L Side Plank w/ Reach Through
25 Hip Bridge
3 Captain Morgans – 1 Rep = R/L Up And Down
:30 Single Arm/Single Leg Plank Hold R/L
A
NOT Superset
A. 5RM Deadlift
B. Dynamic Work – 3×5 Good Mornings – use light weight, stay back, and move FAST!!
B
5 RFT:
10 OH Walking Lunges (45/35)
40 Double Unders
10 Renegade Rows (35/25)