Monday
Warm-Up.
Hip Opener + Glute Activation x 2 minutes per side
Banded Scarecrow x 60 seconds per position
Over-Under Hip Opener x 10 reps
Tabata Plank x 8 sets of 20s work/10s rest (rotate between plank positions & plank harder than you have ever planked before)
A.
Five sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
Use your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.
B.
Two sets for times of:
50 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
Rest 5 minutes
Note times for both sets.
Boom Lite
Same as above. Modify as needed.
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