Thursday, January 5, 2023

Thursday Warmup

12:00 amrap

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

A1  Front Squat
4 reps x 4 sets at a moderate weight

rest 1:00 before a2

A2  Split Stance DB RDL 8/leg x 4 sets

heavy, but no death. rest :90 before a1

B1  Back Supported Hip Thrusts
20 reps x 3 sets at 100% 1RM backsquat

B2  Pallof Press 20 x 4

B3  Banded Hamstring Curl 20 x 4

B4  Rear Foot Elevated Dumbbell Split Squat 8/leg x 5