Thursday, December 15, 2022

Thursday Warmup

12:00 amrap

1:00 rowing
25' walking lunge steps :30 side planks
25' bear crawl
20 glute bridges

A1  Front Squat
8 reps x 4 sets at 80% from MONDAY's SET OF 4 reps Backsquat

rest 1:00 bfore a2

A2  Split Stance DB RDL 8/leg x 4 sets

heavy, but no death. rest :90 before a1

B1  Back Supported Hip Thrusts
10 reps x 3 sets at 100% 1RM backsquat

B2  Pallof Press 20 x 3

B3  Banded Hamstring Curl 15 x 3

B4  Rear Foot Elevated Dumbbell Split Squat 8/leg x 4