Updated: Aug 8
6:30-7:30pm
Warm Up
2min Machine Your choice then..
2rds
-10 sec wall sit
-10 Banded Side Steps
-10 Abductor Strech
-10 Lateral hops
-10 Air Squats
Back Squats 4 x 10
50-55% of 1 rep
EMOM x 10 min.
-Odd: 12 Heavy Step ups (6each leg)
-Even: 1-2 Rope Climbs (option Pull up progression)
Complete: For Time
200m Row
10-20-30-40-50
Sit-Ups
Stretch!!
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