Thursday 09/28/2023

STRENGTH / / STABILITY

EMOM 15 (3 Rounds)

Alt. B/T…

Min 1) :30 of hollow rocks / / scale to hollow hold progressions

Min 2) 5+ Nordic curls

Min 3) :20/:20 Coppenhagen Plank / / scale to side plank as needed

Min 4) 5/5 Single Leg Deadlift with barbell (light load! For quality!)

Min 5) 5/5 Single Leg Split Squat (add weight if needed)

CORE WORKOUT

EMOM 9 (3 Rounds)

Min 1) *Ring Plank

Min 2) *L Sit

Min 3) *Chin Over bar hold

*choose a duration that you think you can sustain for all 3 rounds!

WORKOUT

For time:

50/40 Cal Ski

*4 min time cap

*this is short and intense so go all out