Monday 3rd June, 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
//
Air squat complex
3 reps wide Feet straight
3 reps wide Feet In
3 reps 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
//
____________________________
Box Squat:

5 x 5 reps, rest 2 mins.
_____________________
Accessories:

4 x 12 Front Foot Elevated DB Split Squat @2121, rest 60s
+
4 x 12 Romanian Deadlift @2020, rest 2 mins x 4 sets
______________________________________________________
Goblet Squat:

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

In 75s
10 heavy Wall Balls@30/20lb
5 Power clean@70/45
Max effort C2/Assault bike
Rest 3 mins
x 4 sets

← Back to Blog