Monday, August 12th

 
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
 

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