Wednesday: Comptrain Option Fullbody Strength

A) Sumo Deadlift (Comptrain)

Heavy Set of 10 -REPEAT FROM 10/30/24

or

Deficit deadlifts (PVF)

Set of 5 x 5

Slightly Lighter weight: Increasing the range of motion and time under tension. Helps make the standard DL stronger off the floor.

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B) "Scotty" [HERO]

AMRAP 11: 

5 Deadlifts (315/225) 

18 Wallballs (20/14) 

17 Burpees Over Bar 

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REPEAT FROM 12/2/23 

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AGE GROUP

13-15 & 55+ | (245/165), (20/10)

C) Bonus FBS-

3 super sets of

1. 12 DB chest flys

2. 20 DB reverse lunges

3. 15 DB Front Raises

4. 60sec plank hold