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Tuesday, April 23rd

in Fitness, Workout of The Day

Workout of the Day

Fitness

“2-3 Sets NFT –
Single leg focus FBB Warm Up
6 reps/leg Plate Loaded Lateral Box Step Down 30X1
rest 30sec
10m Skater Band Walk
rest 30sec
Side Plank Clamshells x 10/side (20X0)
rest 60sec”
A. Abduction Bias RNT Goblet Squat
50X0; 6reps/side; rest 60sec between legs x 1 sets/leg *Positional Strength Work *LIGHT LOAD – Positional focus
21X1; 4,4,4,4; rest 2-3mins *Increase load each set – make only last set TOUGH *Box height is such that when seated thighs are parallel to floor
B. Box Squat
D. 3-5 Sets Increasing Effort Per Set

“3 KB Rack Squats 40X0
3 KB Rack Squats 22X0
3 KB Rack Squats 20X0
rest 15sec
10 Burpee Box Jump Over (24/20″”)
rest 15sec
Reverse Sled Drag 30m
rest 15sec
Assault Bike 18/14 Calories
rest walk 2mins ”

*Choose KB loads that you can successfully complete all 9 reps unbroken at the tempo prescribed. *Every set increase the tempo on the Assault Bike and increase the speed of your burpee box jump overs *If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.

Tuesday
“ATV’s 2 x 8ea with 2sec Pause
Banded Pass Through 2 x 20
Banded Pull Apart + Press 2 x 10

Shoulder flexion x 60-90sec ea arm”
“5 attempts to find 1 Rep Max Axel Bar Bench Press

3×5 Axel Bar Bench w/2sec pause

3 x 8 Heavy Dead stop Bench Press

Russian Dip 3 x 10
*russian Push Ups as progression or seated Russian Dips”
“AMRAP 8

10 Slam Ball Sit Up
5 Pull Ups Holding Knee Tuck

DB External rotation 3 x 10 ea arm