Warm Up
3 sets of
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
Single leg rdl deadlift with empty bar
10 calorie row
Inch worm walk 25'
Open hips with leg swings side to side and forward and back
Single leg rdl deadlift with empty bar
10 calorie row
Conditioning
2k row
into-
8 rounds
5 pull ups
10 push ups
15 back squats very light 135#/95# or @35-40%
***Stimulus Notes: The row will not win you the workout. Don't think of that as a 2k row, think of the pace as a 5k pace so that once you get into the workout (8 rounds) you can get right into it.
Think of this as Cindy with a Barbell - move quickly through the pullups and pushups and manage the back squats.
We want to aim to have 75s-90s per round. Once that barbell is up, do not drop it from the back rack until 15 reps are done. Hang on!
into-
8 rounds
5 pull ups
10 push ups
15 back squats very light 135#/95# or @35-40%
***Stimulus Notes: The row will not win you the workout. Don't think of that as a 2k row, think of the pace as a 5k pace so that once you get into the workout (8 rounds) you can get right into it.
Think of this as Cindy with a Barbell - move quickly through the pullups and pushups and manage the back squats.
We want to aim to have 75s-90s per round. Once that barbell is up, do not drop it from the back rack until 15 reps are done. Hang on!
Strength
Upper body split
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side