Tuesday
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)
Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….
Boom Lite
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Barbell Roll-Outs @ 3011
Station 4 – 60 seconds of Reverse Snow Angels
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
10 Strict Pull-Ups
30 Walking Lunges with DB/KB Farmer’s Carry
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