Warm Up:
- Dynamic mobility for hips, spine, and hamstrings
- Glute warm up with hip circle
Strength Training:
Goblet squats and DB Romanian Deadlift Shrugs (50 reps) with Band Pull Aparts (100 reps):
- Goblet Squats: 65x 9, 9, 9, 9, 9
- DBRDLS's: 65's x 9, 9, 9, 9, 9
- Band Pull Aparts: Blue band x 5x20
Deadlifts (3x3) with Standing Calf Raises (105-140 reps):
- Deadlifts: 135x10, 185x9, 225x8, 275x7, 315x6, 365x5, 405x4, 445x 3, 2, 2
- Calf Raises: 0x 16, 15, 15, 15, 15, 15, 15
Walking Lunges (AMRAP in 10:00):
- 0x 250 reps
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