Wednesday, June 17, 2020

A. Tempo Sumo Stance Deadlift

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

B1. Weighted Ring Row

10RM here in 2-3 sets @ RPE of 8 once found, DROP to 85% and perform a 8 min e2mom rest as needed

B2. DBL Kb Death March

40 steps x 3 sets

B3. Banded Lat PullDowns

20/18/16 **Last 6 reps make sure to hold your end range of motion for the squeeze

B4. Reverse Hyper Extensions

20 x 3 sets rest as needed

C1. Candlestick raises (Strict)

4 sets x 12-15 reps

C2. Quadruped Hip Extension

30 each hip x 4 sets rest as needed grab a db for this

C3. Back extensions

15 x 4