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29
Oct

10-30-17

Warmup:
Every 3mins Complete the Following X 3 sets

Run 200m
12 Goblet Bowler Squats (6/side)
12 Wtd. Sit Ups

Training:

A1: Good Morning @3111; 4-6reps; rest 45sec
A2: Side Plank Clamshells  X 6 per side; hold 3sec at top of each rep; rest 1 minute x 4 sets.
B: Back Squat @20X1; 2,2,2,2,2 rest 2 mins b/t sets one and two and rest 3 minutes b/t sets three and four. Build each set so the last two are tough.
C1: Deficit Reverse Lunge w/KBs in front rack 4-6 per leg; rest 45sec
C2: Hollow Hold 30 seconds; rest 45 seconds X 3 sets
D: Side Plank 1 set for max seconds on each side – take plenty of rest between sides

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