4/25
Mcgill big 3
A. McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
B. Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
C. Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest
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For time, high effort
100 DU’s
100ft HSW
100 DU’s

4:08 DU were Awful. Tripp everywhere
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5 rounds, not for time, rest as needed
20 flutter kicks from parallette L-sit hold
10 hip extensions into 15 sec sorenson hold on GHD
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Loaded hip flow x 5 times through, not for time (https://www.instagram.com/p/BUUsbN1AcEy/?taken-by=lukahocevar, use this as a template even though the movements arent listed out. something like hip swivel + int rotation lift off and extension and back, hip swivel + int rotation lift off and extension and back + drive to pseudo half kneeling + KB halo each direction + swivel to squat + squat to swivel + swivel to squat + squat to swivel = 1)