Rachel is teaching lifting tonight…….

  

Warm up

Romanian DL today.. this exercise is great for the person who has knee or back issues as it changes the angle of the body. Keeping weights more to the side that the front is best. 

• 20 air squats with dowel ..3 point contact
• 20 side to side lunges with dowel
• 60 sec side plank per side
• 20 hip lifts
• 10ps banded leg walks

WOD for time maintain proper shoulder alignment during DL and ring pulls.   Shoulders in their sockets!

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlift x 8 reps DONE WITH DBELLS, WEIGHTS BY YOUR SIDE NOT IN FRONT OF BODY.
Station 2 – Supine Med Ball Leg Curls x 12 reps 
Station 3 – Supine Ring Rows x 10, lying vertical ….

B.
For time:
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees