Thursday 11/17/16

Part A:
Glute Activation Skill Work
3 Rounds (NFT)
10 banded good mornings (Green or Blue bands)
15 Banded lateral walks in each direction (band right above knee)
10 Lateral step ups per side

Part B:
EMOM 18 Minutes
Min 1: 3 Deadlifts @ 70% of your 1RM
Min 2: 30 second Hollow Hold
Min 3: 20 Wallballs (20/14 @ 10’)

Part C:
3 Rounds:
8 Elevated Ring Rows
16 Walking Back Rack Lunges (95#)
16 GHD Situps