Wednesday, July 1, 2020

A. Banded Deadlifts

10 RM in 4-5 sets at RPE 6 REST 2:00 between sets

B1. Weighted Pull Ups

8RM in least amount of sets....oce found drop to 80% and perform 8 reps every 2 min for 8 min

B2. DBL Kb Death March

60 steps x 3 sets

B3. Banded Lat PullDowns

20/20/18/18/15 in between perform a :60 sec dead bug

C1. Nordic curls.

20 x 4 sets rest as needed

C2. Candlestick raises (Strict)

5 sets x 20 reps

C3. Standing Hip Abduction

30 each hip x 3 sets use an external weight on your thigh rest as needed

D. Back extensions

20 x 3