2024-11-14

Warm-up

1000m row
10 iron cross
10 scorpions
20 hollow rocks
10 pass throughs, circle pass-throughs, good mornings

Skill work

3 rounds
20 second hold
plank, side plank left, side plank right

2 rounds
20 second plank jacks
20 second side plank dips left and right

Weight lifting / Strength

sled pull through garage 4×45 = 180#
12 db bench press 35#
12 skull crushers 35#
12 bent over flys 20#
12 hip extensions

Time: 49:05