Wednesday, June 24, 2020

A. Tempo Sumo Stance Deadlift

3030 Tempo x 5 reps x 7 sets with 2:00

B1. Weighted Ring Row

10RM here in 2-3 sets @ RPE of 9 once found, DROP to 90% and perform a 10 min e2mom rest as needed

B2. DBL Kb Death March

40 steps x 4 sets

B3. Banded Lat PullDowns

20/18/16/14/12 **Last 6 reps make sure to hold your end range of motion for the squeeze

B4. Reverse Hyper Extensions

20 x 5 sets rest as needed

C1. Candlestick raises (Strict)

4 sets x 20 reps

C2. Quadruped Hip Extension

30 each hip x 5 sets rest as needed grab a db for this

D. Back extensions

15 x 5