Courtney with ALL the back muscles!
Warm Up
Row 500m
+
3 Rounds:
7 Back Squats (dowel or bar)
7 Good Mornings
14 Sit Ups
+
Mobility:
-Banded Hip
-Super Couch
-Kicks
-Individual
Perforance
A. Back Squat
E2M x 7 sets x 2 reps, climbing
B. "Whack-A-Mole"
3 RFT:
75 Double Unders
50 Air Squats
25 KB Swings (70/53)
C. Tabata Sit Ups x 8 rounds
Sport
A. Hang Clean - Build to a heavy triple
B. Back Squat - E2M x 7 sets x 2 reps @ 90%+
C. "Whack-A-Mole"
D. Tabata GHD Sit Ups