Warmup:
Foam Roll posterior chain
Hamstring/I.T. band stretch
2 Rounds:
banded good mornings x 10
band pull-aparts x 20
RDL – Romanian Deadlifts
4×12
“Diane”
21-15-9
Deadlifts
Pushups
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
A Kilo website. All rights reserved.
