5/15/19 – 190515

Group Warm up 

Group Mobility 


5 Rounds – 1:30 rest after each round.

Barbell hip thrust x 8 reps

Strict pull ups x 5 reps *Weighted if possible.

Dumbbell RDL x 4 reps each side * 4 second eccentric each rep.

Lateral Banded walk x 20 reps each side.

**All movements are done in order! Example: Steve does 8 hip thrust followed by 5 strict pull ups… so on and so forth until he completes 40 lateral banded walks (20 each side.)


WOD ( Workout of the Day ) 

4 x 400m Run

Rest 2 minutes between each run