Friday 10/04

Written By brett townsend

PART A - Sumo Block Pull

15-Minute Window

  • Build to working weight with 2–3 warm-up sets

  • Then perform 4 sets of 8 reps using 70-75% 3RM or RPE7

  • Rest 1:30-2:00 between sets.

PART B - Lower Body Superset

12-Minute Window

B1. 8 x DB Hand Supported SL RDL (Per Leg)

B2. 10 x DB Goblet Squats

  • Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes

15 Band Resisted Good Mornings
10 Bent Over DB Rows
10 Alt Plated Loaded Dead Bugs

brett townsend
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Thursday 9/04