Workout of the Day
Fitness
“A. 3 Sets
Rear Rack Reverse Lunge x 10 Reps each Leg
rest 30
50m Farmer Carry
rest 30
DB Hammer Curl x 15 Reps”
“B. Buy In-
800m Run
8 Rounds
7 Hang Knee Tucks
6 DB Hang Power Clean
5 hand Release Push Ups
4 Walking Lunges w/DBs
Buy Out :
800m Run”
5AM, 10AM, 530PM Max Effor Lower Conjugate
“500m row @1;45/2:05
Standing Hip Cars x 2 ea way
then
Dorsiflexion Pail & Rails
then
2 Rounds
Hip Extension x 8
Russian Step Ups x 10 ea leg”
“Work Up to 1rm Trap Bar Deadlift
*chase ALL sets with 1 Box jump
Superset
3 x 12 BB RDL
+
3 x 10-15 Inverted Ring Row
”
“2 Timed Sets
500m Row Sprint
rest 2-3min”
Wall Sit 2;00 with weight