Workout of the Day

<p>1.7s hip halo</p><p>2. 2 Sets<br />10 Prone Is, Ts, &amp; Ys (no weight or very light plates)<br />10 Single Arm Press (each side, moderate)</p><p>3. Movement Prep/Activation and Increasing Heart Rate</p><p>2 Sets<br />1:00 Cardio (moderate)<br />10 Kip to Swing<br />5 Box Jump w/Step Down<br />:30 Sandbag Bear Hug March (moderate)<br />-Then-<br />Warm Up to Sandbag Bear Hug Carry weight.</p>

<p>2 Deadlift @ 7.5/10 RPE<br />2 Deadlift @ 8/10 RPE<br />2 Deadlift @ 8.5/10 RPE<br />2 Deadlift @ 8.5/10 RPE<br />2 Deadlift @ 9/10 RPE<br />2 Deadlift @ 9/10 RPE<br />2 Deadlift @ 9/10 RPE<br />2 Deadlift @ 9/10 RPE</p>

<p>300ft Sandbag Bear Hug Carry (150/100)<br />-into-<br />5 Rounds<br />10 Chest To Bar Pull-Ups<br />10 Box Jumps Overs (24/20)<br />-into-<br />300ft Sandbag Bear Hug Carry (150/100)<br /><br />*Sub Farmers Carry (2×70/50) for Rx’d if needed for equipment limitations.</p><p>15 min cap </p>

<p>5 Seated Double Dumbbell Z Press @ 6.5/10 RPE<br />5 Seated Double Dumbbell Z Press @ 7/10 RPE<br />5 Seated Double Dumbbell Z Press @ 7.5/10 RPE<br />5 Seated Double Dumbbell Z Press @ 8/10 RPE<br />5 Seated Double Dumbbell Z Press @ 8.5/10 RPE<br />*5 Barbell Push Press after each set.</p><p> </p><p>3-4 Rounds<br />12 Standing DB Lateral Raise @7/10 RPE<br />-rest 1 minute-<br /><br />3-4 Rounds<br />12 Bent Over Barbell Row @7/10 RPE<br />-rest 1 minute-<br /><br />3-4 Rounds<br />12 Single Arm DB Kickback (each side) @7/10 RPE<br />-rest 1 minute-</p>