Fitness
A. E90s for 3 rounds:
1st: 5 clean-grip RDLs @ 40×0 tempo
*Heavier than last time.
2nd: 60s reverse lunges off of 2” platform, alternating @ 20×0 tempo
B. EMOTM 8:
1st: 30-45s kneeling goblet hip extensions
2nd: 20s/side seated single leg raises
C. 12 min:
30s hip airplanes, right
30s hip airplanes, left
1 min burpees, no push-up
30s single-leg glute bridge hold, right
30s single-leg glute bridge hold, left
1 min bird dogs, alternating
Performance
A. E90s for 3 rounds:
1st: 5 snatch-grip RDLs @ 40×0 tempo, no hook grip
*Heavier than last week.
2nd: 6-8/leg double KB front rack rear-foot elevated split squats @ 30×0 tempo
B. EMOTM 8:
1st: 30s kneeling back rack hip extensions
2nd: 30-45s hanging single-leg raises, alternating
C. 12 min:
30s hip airplanes, right
30s hip airplanes, left
1 min burpees, no push-up
30s single-leg glute bridge hold, right
30s single-leg glute bridge hold, left
1 min bird dogs, alternating
