September 19, 2024

Movement Prep

AMRAP 4

10 Glute Bridge

10 Resisted Roll (R)

10 Resisted Roll (L)

10 Good Morning

10 Air Squat

Activation

EMOM 18 - 3 Rounds

4:00 - 10 Alternating Airplanes

5:00 - 10 Slow Braced Squat

6:00 - 8 DB Windmill (R)

7:00 - 8 DB Windmill (L)

8:00 - 10 Seated Tricep Extension

9:00 - 10 Low Bear DB Pull Across (5/Side)

Assessment

Perform these holds, one time through

22:00 - Seated Figure Four (R)

23:00 - Seated Figure Four (L)

24:00 - Childs Pose with Side Bend (R)

25:00 - Childs Pose with Side Bend (L)