Wednesday 01.04.20

Zoom session 5:30pm tonight. I have upgraded my Zoom so hopefully no issues tonight 🤞. Get in touch for password

Account number: 802-130-0603

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A. 6 min emom
1st 30 sec hollow hold
2nd 30 sec arch hold

B. 20 min Emom
1st 8 x single leg deadlifts left leg (light weight or no weight)
2nd 8 x single leg deadlifts right leg
3rd 20 x kb swings *
4th 30 sec plank elbows to hands

* if you can’t swing perform 15-20 goat bag swings. Same movement without swinging the weight. Keep the weight against your and push your hips back and bring them back thru. Video bellow.

C. 2 rounds
15 sec Lateral raises palms down
15 sec hold thumbs up
15 sec lateral raise palms down
15 sec hold thumbs up
15 sec lateral raises palms down
15 sec lateral hold thumbs up

60 sec rest

15 sec Lateral raises thumbs up
15 sec hold palms up
15 sec lateral raise thumbs up
15 sec hold palms up
15 sec lateral raise thumbs up
15 sec hold palms up

60 sec rest

Stretch

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