Wednesday, January 11, 2023

Wednesday
A Tempo Sumo Stance Deadlift

3030 Tempo x 5 reps x 4 sets with :90 seconds rest between,

B1  Weighted Ring Row
10RM here in 3-4 sets @ RPE of 7

rest as needed

B2  DBL Kb "Stiff LEG" Deadlifts 15 x 3 sets

B3  Banded Lat PullDowns 18 reps x 3 sets

**Last 6 reps make sure to hold your end range of motion for the squeeze

B4 DB "Death March"
50' Death March x 5 sets

rest as needed

C1  Hanging Knees to Elbows (Strict) 3 sets x 12-15 reps

C2  Quadruped Hip Extension 30 each hip x 4 sets

rest as needed grab a db for this

D Back extensions 15 x 3