S and C – Friday 31st July 2020

Warm Up/Activation –

6min Quality AMRAP

Pigeon Stretch x 30s Ea

Hamstring Band Stretch x 30s Ea

Single Leg RDL x 8 Ea

Cossack Squats x 8 Ea

Strength –

15min Quality AMRAP

A1 – Deadlift x 6 (80% 1RM/Use Wodify) or 8 – 10

A2 – Goblet Reverse Lunge Steps x 8 Ea

A3 – Pallof Press Hold x 30s Ea

Rest as needed or 60 – 120s

Finisher –

3 Sets

1min x Max Hang DB Snatches

1min x Wall Balls

1min x Rest

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