Thursday, December 29, 2022

Thursday Warmup

12:00 amrap

1:00 rowing
25' walking lunge steps :30 side planks
25' bear crawl
20 glute bridges

A1  Front Squat
8 reps x 5 sets at 85% from 3 weeks ago MONDAY's SET OF 4 reps Backsquat

rest 1:00 bfore a2

A2  Split Stance DB RDL 8/leg x 5 sets

heavy, but no death. rest :90 before a1

B1  Back Supportd Hip Thrusts
15 reps x 3 sets at 100% 1RM backsquat

B2  Pallof Press 20 x 4

B3  Banded Hamstring Curl 15 x 4

B4  Rear Foot Elevated Dumbbell Split Squat 8/leg x 4

heavier than last time