Tuesday
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Rowing x 30 seconds
Over/Under Barbell x 5 reps in each direction
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
“Charley Horse”
For time:
75/50 Calories of Rowing or 50/35 Calories of Assault Bike
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Boom Lite
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Rowing x 30 seconds
Over/Under Barbell x 5 reps in each direction
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
For time:
75/50 Calories of Rowing or 50/35 Calories of Assault Bike
30 Kettlebell Front Squats
30 Burpees
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