September 2016: Online Coaching

Warm Up
Posture and Breath
Spend 10 minutes abdominal breathing.
The Functional Progression
FP1 x 10
FP2 x 10
FP3 x 10
For Quality
2 Rounds:
30 Seconds Lizard Stretch
10 Air Squats
12 DB Death March
Strength
Keep today light to medium. Each set of eight is on each leg. We only perform lifts that we know we can make.
8-8-8 Back Rack Lunges
Conditioning
Complete four, two-minute AMRAP rounds. You pick your own height for the inverted rows. Hold one kettlebell for the goblet squats. Kettlebell can be medium heavy.
4 Rounds, 2 Minute AMRAP:
10 Inverted Rows
12 KB Goblet Squats
Max Cal Row or AirDyne
-2 Minute Rest-
Accessory
3 x 12 Bulgarian Split Squats with Dumbbells
3 x 60 Seconds Each Side Deep Lizard Stretch
