A) Warm-up
Row 21 Calories then,
X-Band Walks x 10 steps laterally each
10 Lateral Squats (Cossack Squat) (total)
X-Band Walks, Forward/Backward x 10 steps
10 Lateral Squats
5 Single Leg Glute Bridge Right Leg (1 ct at top)
5 Single Leg Glute Bridge Left Leg (1 ct at top)
B) Mobilty
Banded Hip Opener Distraction Pigeon Pose x 60s each side.
C) Strength
1) Wide Stance Box Squat: 8 x 3 @60%, every 60s.
*We will performing this again on Week 4.
2) Spend 10:00 getting warm for “Jackie”
D) Conditioning
“Jackie”
For time:
Row 1k
50 Thrusters (45)
30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
– Alt. Scaling Options:
– 1k Row = 800m Run or 150 Double Unders
10:00 Cap
E) Extra Credit
Accumulate 100 Banded Pull-throughts + 50 KB Side Bends each side, seated
or Reverse Hyper: 3 x 25-30 @50% of Back Squat.