Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Deadlift (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
HEAVY REPS! Focus on your set up every time
Use a belt for extra core stabilization
Make sure you rest between sets
——————————————————————————————————–
Workout: Ladder + For Time
Part A – Ladder x 12 Minutes
3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…
- Sumo Deadlift High Pulls (95/65)
- Toes to Bar
- 18 Double Unders
-Rest 2 Minutes-
Part B – For Time
- 500 Meter Row/Ski OR 1200 Meter Bike
*Two Scores:
- Last FULL round completed + partial reps on ladder
- Time to complete meters on Part B
——————————————————————————————————–
Cardio Option: Ladder + For Time
Part A – Ladder x 12 Minutes
3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…
- Rage Balls (20/15)
- Toes to Bar
- 18 Double Unders
-Rest 2 Minutes-
Part B – For Time
- 500 Meter Row/Ski OR 1200 Meter Bike
——————————————————————————————————–
Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
There are currently no active social stickers.