7/4/17

3 sets:
8 Banded Pallof Press Right
8 Banded Pallof Press Left
5 Downward Dog to Plank (hold each position x :05)
10 Birddog (5/side)
50' Waiter Carry Right
50' Waiter Carry Left
(15#, 26#x2)
rest as needed (move slow and methodical for all)
+
A. Deadlift @ 3111 tempo x 10, 10, 10 (not TNG) rest 2:00 (keep light work on perfect form)
85#, 105#, 125#
B1. Single Leg Landmine DL x 10/leg rest 1:00 @ slow tempo - https://youtu.be/3qCthbjDn-U 
10#, 15#, 17.5#, 20#, 22.5#
B2. Weighted Russian Step Up x 10/leg 
35#
rest 1:00
B3. Banded Goodmorning x 12 reps
blue band x1, green band x4
 rest 1:00x 5 sets
+
7 rounds:
15 Calorie Assault Bike
12 DB Deadlifts 35#
30' Low Hips Bear Crawl
15:12
+
Finisher:
3 sets:
Serratus Anterior Wall Slides (with Foam Roller) x 8 reps rest 1:00
Incline Bench Prone Y's (no weight) x 15 reps rest 1:0

done .