Wednesday, February 1, 2023

Wednesday
A Banded Deadlifts

10 RM in 4-5 sets at RPE 6 REST 2:00 between sets

B1  Weighted Pull Ups
8RM in least amount of sets....oce found drop to 80% and perform 8 reps every 2 min for

8 min

B2  DBL Kb Death March 60 steps x 3 sets

B3  Banded Lat PullDowns 20/20/18/18/15

in between perform a :60 sec dead bug

C1 Nordic curls. 20 x 4 sets

rest as needed

C2  Candlestick raises (Strict) 5 sets x 20 reps

C3  Standing Hip Abduction

30 each hip x 3 sets
use an external weight on your thigh rest as needed

D Back extensions 20 x 3