Today is the first day of the rest of your life: Week 4 Day 2
1. Warm Up:
3 Sets :
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
2. Weightlifting
Front Squat
5 Weighted Chin-Ups (underhand)
3. Metcon:
17min. Running Clock…
20sec. ON
20sec. OFF
100 Cal Assault Bike
100 Front Squats 95/65lbs.
100 Pull-Ups (kipping)
*Partition anyway you like
4. Mobility
L sit Hang
5 x 5 with a 30×0 Tempo
(3sec. down, 0sec. at the bottom, up, and 0sec. at the top)
Immediately into;
5 Sets:
Pulling option: