Wednesday, May 13, 2020

A. Conventional Stance RDL with Barbell

3 reps x 8 sets at an RPE of 7-8 After each deadlift set, perform a :60 second Alternating LIMB Dead Bug AND 20 KB "Death March" steps rest 3:00 seconds between sets

B1. Split Stance Single Arm Overhead Press

Legs are in a split stance, and whichever leg is FORWARD of the other, that OPPOSITE ARM is Pressing 15 each arm x 4 sets ***rest as needed

B2. DBL Kb Front Rack Step Ups with a Reverse Lunge Step when you step off the box.

20 x 4 sets

B3. Dragon Flags

:30 seconds hold for 5 sets

C. Heavy Sled DRAG

Set a 15 min clock and E3MOM push the sled 100 yards at the heaviest possible weight to allow for "running".

D1. Weighted Calf Raises

4 sets x 20-25 reps

D2. Arch Rocks

:60 x 4

E. Weighted Situps

30 x 4