Warm up
3 rounds w/PVC
10 good mornings
10 gorilla squats
10 Deadlifts
10 strict press
Back Squats
Every 2:30 x 8
-3 Heavy Back squats
25 Banded Hamstring curls
-Tabata Banded Jacks
-Tabata Rig Banded kneeling Abductors
Workout -
4 Total Rounds
:30 Bike Standing ONLY
10 Russian Step ups 15/20lb DB
10 Walking DB Good Mornings
10 Weighted Sit-Ups
:30 Sec Rest I’m Between Each around
Cool Down
Stretch Hamstrings, Hips, glutes & shoulders!!
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between