Happy Birthday Coach Cabz!!!!

Warmup

• 4 Sets NFT
• 6 Single Leg Banded Hip Thrust R 30X0
• 6 Single Leg Banded Hip Thrust L @ 30X0
• 12 Double Leg Banded Hip Thrust FAST
• rest 15sec
• 15m Crab Walk with Hip High
• rest 15sec
• 20sec L-Sit Flutter Kicks
• rest 15sec
• 30′ Curtsy Walk
• rest 60sec  
  
  
• L-Sit Wipers https://youtu.be/wsyKAe2kh7w
• Single Leg Banded Hip Thrust https://youtu.be/gewrD09BV-Y
• Banded Hip Thrust https://youtu.be/tDjLioFlye8
• Crab Walk with High Hip https://youtu.be/1RW38T55m2c
• L-Sit Flutter Kicks https://youtu.be/zDRj6Sw6tw8
• Curtsy Walk https://youtu.be/apYK1O5R0PI

A) Frog Stance Deadlift

21X1; 4,3,2,4,3; rest 2-3mins
*wave load
Demo video https://youtu.be/sdZ3el-mEwE

B1) Narrow Grip Bench Press

21X1; 3-5 x 3; rest 15sec x 3
Demo video https://youtu.be/9i4APBWU6PY

B2) Med Ball Offset Push Up

20X1; 6-8/arm; rest 15sec x 3
Demo video https://youtu.be/1LRdhaOZ7-U

B3) Pendlay Row

31X1; 4-6reps; rest 2mins x 3 sets
Demo video https://youtu.be/ezrZnmjZTR4

C1) Dumbbell Single Leg Romanian Deadlift

30X1; 4-6/leg; rest 60sec x 2
Demo video https://youtu.be/IlOrGu1qzWs

C2) Half Kneeling Landmine Twists

8-10/side; slow and controlled throughout range of motion; rest 60sec x 2

Demo video https://youtu.be/-aSy2hmGRGA

D) 6mins @ 75% Effort

• 5 KB Snatch R 70/53
• 5 KB Snatch L 70/53
• 20sec Ring Dip Support
• 30 Weighted Rope Double Unders
  
• rest 3mins
  
• 6mins @ 75% Effort
• 2 Wall Walks
• 15sec Wall Facing Handstand Hold (top of last wall walk)
• 10 Goblet Tall Kneeling to Standing 70/53
• 15 Russian Kettelbell Swings 70/53
  
  
• *75% Effort – We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent. 
  
• Single Arm Kettlebell Snatch https://youtu.be/VdNC_xicfyg
• Ring Support Hold https://youtu.be/kONbxg4kzkE
• Double Unders https://youtu.be/3SN4_WAVwL8
• Wall Walks https://youtu.be/JsGNOjxsu9A
• Wall Facing Handstand Hold https://youtu.be/hUC_f45ZStI
• Russian Kettlebell Swing https://youtu.be/KkYOW3jDhoM