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Thursday

Thursday
3
Jan

01-04-18

Warmup:
EMOM x 9mins
1 – 10 Barbell Glute Bridge-build each set
2 – Groiners  video here
3 – 20 Med Ball Russian Twists (10 per side)

 

Training:

A1; Front Squat2221; 2,2,2,2; rest 30sec
A2: Barbell Single Leg Romanian Deadlift @41X0; 6-8/leg; rest 2 min x 4 sets  video here
B: Front Foot Elevated Split Squat KB Mixed Loading (1 KB in Rack + 1 KB in Suitcase)front foot on a plate; @3011; 3-5/leg; rest 90sec x 3 sets *switch arms when you switch legs. Shin still remains vertical
C: Building Effort
400 meter run- hold tough effort
rest 1min
3min KB Front Rack Tall Kneeling to Standing
rest 1min
3min No Push Up Burpee jump to a  25lb. plate
rest 1min
3mins Farmers walk heavy

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