September 5th

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Warm Up

5 min Cardio (Athlete's Choice)

(Bike, tread, row walk/jog)

3 Rounds

5/5 Cat Cow

5 Supermans

5 Hollow Rocks

3 Rounds

10 Banded good mornings / good mornings

5 Seal Pose to down dog with heel pedal

5/5 Knee Hugs

5/5 Lunge and rotate

(13-15 minutes)

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Deadlift (Week 2)

Deadlift

5 x 3 @31x1

*Build from last week’s DL (Week 1)

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Smooth Criminal

EMOM 20

Alternating Movements each minute

20 Double Unders + 6 Burpees

12 Weighted Box Step Ups 24"/20" #50/35

20 Alternating V-ups (10/10)

15 Single Arm DB Snatch #50/35

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Cool Down

3-5 minutes Bike/walk

Calf smash on KB or calf stretch 1-2mins/side

Seal Pose 1min

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Accessory

4 Sets

6-8 Cuban Press

15-20 Banded Face Pulls