Fridays 11/07

Written By brett townsend

PART A - MAIN LIFT

EMOM x 12


Min 1: 4 RDL’s w/3 Reps in Reserve

Min 2: 4 Lateral Bound to Plate & Return E/side

Min 3: Rest

Week 1 Notes

*Start of the plate, load the hip, jump to the plate, and return back to starting position. Aim to stick the land. Perform all reps of one leg then switch.

PART B - ACCESSORIES

AMRAP x 8 Minute

10-20s Iso Lunge & Calf Raise E/side

10x DB Goblet Squats

8x Band Rotations E/side

PART C - CONDITIONING

15-12-9-12-15

Calories

KB Swings

Ab Mat Sit Ups

Time Cap 12 Minutes

Workout Flow:

15 calories, 15 KB Swings, 15 Ab Mat Sit Ups, 12 calories, 12 KB Swings, 12 Ab Mat Sit Ups… and so on

 

brett townsend
Next

Thursday 10/07