Workout 09/23/21

Strength:

20’ to establish

1RM pause squat 3” pause 

 

Metcon:

3 rounds

50 double unders

30/21 cal row

10 thrusters 155/110

 

Accessories:

5×3 sumo stance deadlift

5×45” heavy D ball hold at bottom of squat

3×6+6 d ball Lang squats 

4×45” top weighted hollow flutter kicks

4×25 hip extensions 

Cardio:

22’ AMRAP

1000m bike erg

20 air squats

15 ab mat sit ups

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