Monday 20th May, 2019

Warm Up:

5 Minutes Cardio
//
Lunge matrix
06 reps to each position
Forward
Side
Back
Forward with reach to floor
Back with reach over head
Forward toes in
//
DB Deadlift complex
3 reps Sumo wide Feet straight
3 reps Sumo wide Feet In
3 reps Sumo wide Feet Out
3 reps Normal Feet straight
3 reps Normal Feet In
3 reps Normal Feet Out
3 reps Narrow Feet straight
3 reps Narrow Feet In
3 reps Narrow Feet Out
//

Deficit KB Deadlift 3 x 5 reps
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Sumo Deadlift:

6 x 2 reps, rest 2 mins.
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Belt Squat
10 @2020, rest 60s
+
10 Single Arm Crossbody DB RDL @2121

Rest 2 mins.  4 sets.
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1+1/4 Front Squat:

5 reps@32/24, rest 15s
10 reps@24/16, rest 15s
15 reps@20/12, rest 15s
20 Jump Squats
Rest 2 mins
x 3 sets
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Power Intervals:

In 5 mins
12-09-06
Power clean@50/35
Burpee over bar
Max effort Assault bike
Rest 5 mins
x 3 sets

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