Hip Dominant Friday

Prep:

Split Stance Good AM x 15

Bird Dog x 10/5

Yoga Push Ups x 10

X-Band Walk x 20

Bootstraper Squat x 12

Dead body hang x 30 sec

Goblet Squat w/ a punch x 10


A.  Deadlift – work up to a top set of 5

B.  Deadlift – 5 min AMRAP

101 = BW*.75

GPP = BW

Performance = BW*1.5


12 Min AMRAP

  1.  RKBS (12/16/24) x 12
  2. Pull Ups x 8
  3. Med Ball Sit Ups x 6
  4. 200 m sprint