Friday August 13th

Warm-Up
3xs through:
20 Mountain Climbers
10 Banded Pull aparts
8 Downdog w/ alternating toe reach
6 Deadbugs (each side)
Strength
3 Supersets of the following:
10 Bulgarian Split Squats (goblet weighted if possible) (each leg)
2 (each side) Side Plank w/Alphabet
*Rest 1 min between supersets
3 Supersets of the following:
12-15 KB RDL
30 Plank Knee to Elbow
Rest 1 min between supersets
*side plank can alternate 1 (L) then 1 (R)then another set
* Plank knee to elbow should be knee coming to the outside of the elbow (alternating)
WOD
“Nancy” 5 rounds for Time:
400m Run
15 OHS (95/65)
* don’t sprint your runs, OHS are going to be rough with an elevated HR
* make sure people are fully extending at the top, been noticing a lot of muted hips with squats lately….if they are actively engaging glutes they will extend hips at top
* Goblet squats can be subbed for OHS if they are unable to OHS with an empty bar…otherwise they need to be doing OHS

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