Warmup:
1000 m row
Core bracing technique practice alternating with kb warmup
Quadruped core brace / kb deadlifts
Plank core brace / kb swings
Supine core brace / kb swings
Lift:
RDL- Romanian Deadlifts
4×12
WOD:
5-1
dead lifts
burpees over bar
200 m run
rest 3 minutes
5-1
sumo dead lifts
pullups
200 m row
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –