October 3rd

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Warm Up

Dynamic Warm Up

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Deadlift (Week 1 of 6)

Deadlift

5x8

Rest 2:00 between sets

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Mix and Mash

EMOM 21 (Alternating)

1) :45sec Devil's Press #30's/20"s

2) 10 Russian Twists + 10 Alt. V-Ups (AMRAP)

3) 10 Lateral Bench Hops + 10 Jumping Jacks

4) 10 KB Russian Swings #53/35 + 10 Shoulder Taps

5) :45sec Skater Lunge

6) :45sec Cardio (Athlete's Choice (Run/Bike/Row)

7) Rest

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Cool Down

400m Easy Walk

Supine Glute Stretch 1 min/side

Seal Pose + Downward Dog 1min

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Accessory

3-4 Sets

8-10 Bulgarian Split Squat

8-10 Elevated Plank 1-Arm Row

Rest 60-90 sec between rounds