Workout 9/30

Warmup: 50 double unders / dynamic / foam roll

Workout:

For time: run 5k

Cash out immediately following: 

21 reps, GHD situps/ extensions 

Brett & mike: 25:47 

Workout 9/24: posterior chain destruction

Warmup: dynAmic / postior chain mobility

Workout: For time:

2 min cumulative reverse plank hold

20 overhead slam all toss

100 supermans 

25 good mornings 45lbs

40 deadlifts 135lbs

20 ghd extensions 

Workout Monday 9/23 ab crusher

So it's been a bit since the last blog post.  Got hectic for a bit but we're back with the first day of fall. 

Ab crusher: 

Warmup: dynamic / thoracic mobility

Workout: 

For time:

1 min cumulative L sit hold

20 50lb ball slams

100 ab mat sit ups

25 135 overhead squats

40 toes to bar

20 ghd sit ups