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Monday, August 12th

in Fitness, Workout of The Day

 

Workout of the Day

A. 3 Sets

BB Rear Rack Reverse Lunge x 6 Reps each Leg
rest 30
50m DBL KB Front Rack Carry
rest 30
Seated DB Curl x 10 Reps (Hold Last Rep for 10 count, then lower eccentrically for a 10 count)

B. 3-5 timed Rounds

21/15 Cal Bike
10 Burpees

*rest 120sec
*record all times

5AM, 10AM, 530PM Max Effort Lower Conjugate

500m row @1;45/2:05

Standing Hip Cars x 2 ea way
Knee Cars x 60sec ea
then
2 Rounds
GHD Hip Extension x 15
Knee Hug Lunge + Twist x 3 ea

Find 20 Rep Max Back Squat
*try and add 5-10lbs from last week

AMRAP 15

Bulgarian Split Squat w/DBs x 10reps ea leg
RDL w/DBs x 15 Reps
Sled Push x 40m @3×45/2×45

Then

2:00 unbroken deadbug