Monday, December 19, 2022

Monday Warmup

12:00
1:00 walking
30 jumping jacks 20 air squats
10 pushups
5 chin ups

A Back Squat
8 reps x 4 sets at 90% of your last set of 10 reps from last week

rest 2 min betwen sets

B1 Deficit Deadlift 13 reps x 3 sets

using 70% 1RM deadlift rest :30 before b2

B2 Front Foot Elevated Lunges
13 side x 3 sets holding DB same side of the lunging leg

rest 1:00 before b1

C 4 sets for effort

15 belt squats
10 Barbell shrugs
15 Alternating Reverse Lunge Steps 10 Seated rear del flyes