Thursday, 10.3.24

Longevity work
A. Shoulder Series : 3 Sets
A1. Prone Incline T Raises 10 Reps
A2. Prone Incline Y Raises 10 Reps
A3. Prone Incline W Raises 10 Reps

B. Hip Series; 3 Sets
B1. Quadruped Hip CARS 6 Reps per sider
B2. DB Hip Thrusters with hold on final Rep 12 Reps into :30 hold
B3. Weighted Wall Sit 1:00

M:
EMOM 20

  • :30 WF Handstand Hold
  • 50ft Weighted Quadruped Crawl
  • 10 Top to Top Z Presses
  • 10 Lateral Crossover Step Ups

Program Notes:
Today is a hip and shoulder longevity day. This is a perfect day for recovery or as a focused strength day that enhances many of the major
moves we perform.
This is not a day to cherry pick because the moves look unfamiliar or it is not a “hard” metcon day. This is the type of work that will keep
you in the gym for the long haul and enhance your ability to perform the fun moves on our other days.