Monday 12.14.20

Prep
2 Sets
Single leg wall sit x 15 sec per leg
Ostrich Walk x 20 meters
Alternating Low Cossack Squat Switch x 7 per leg

Essentials
A.
3 Sets
Landmine rotational clean x 7 per side
Landmine Hack Squat x 7 per side
Landmine Single Leg RDL x 7 per side
On the 3 min

B.
4 Sets
Front Squat x 5 reps tempo 21×1
Rest 20 sec
Goblet Step Back Lunge x 7 reps per leg
Rest 20 sec
Bike Sprint x 12 sec
On the 4 min marks

C.
3 Sets
Banded Skater walk x 20 steps forward and 20 backwards
Banded Hip thrust x 15 reps (pause 1 sec at the top of each rep)
Side Plank Hip Taps x 10 reps per side

Fitness
A.
3 Sets
Landmine rotational clean x 7 per side
Landmine Hack Squat x 7 per side
Landmine Single Leg RDL x 7 per side
On the 3 min

B.
4 Sets
Front Squat x 5 reps tempo 21×1
Rest 20 sec
Goblet Kickstand Pistol Squat x 7 reps per leg
Rest 20 sec
Bike Sprint x 12 sec
On the 4 min marks

C.
3 Sets
Banded Skater walk x 20 steps forward and 20 backwards
Banded Hip thrust x 15 reps (pause 1 sec at the top of each rep)
Weighted Side Plank Hip Taps x 10 reps per side