September 2022: Fall in Line


Fall in Line

FULL BODY STRENGTH 

1A. Suitcase deadlift

3 x 8-10

1B. Single arm floor press

3 x 8-10 RL

Rest 1 minute

 

2A. Single leg sit to stand

3 x 6-10 RL

2B. Pull-over from isometric bridge

3 x 8-10

Rest 1 minute

 

3. Iron angels

2 x 8-12

Rest 1 minute

 

CONDITIONING FINISHER:

EMOM 4-5 rounds. Complete the reps as prescribed at the top of each minute, then rest for the remainder of each minute.

  • Minute 1: KB or DB swings x 15-20
  • Minute 2: KB or DB squat to press 10-12
  • Minute 3: Skater hops x 10-15 RL

 





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