Posts tagged 149
Tuesday, March 5, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A1. Good Morning

4020 tempo x6-8 reps x 4 sets

A2. Spoto Bech Press

Lasts weeks weight for 5-6 x4

A3. Side Plank raises

x10/side w/ 2 sec. hold up top x 4

B. Workout

on the 2 minutes

4 dead lifts

2 hang power cleans

building over 5 sets to heavy weight in this complex

rest 2 minutes

for time

250/200 row

25-21-18-15-12-9 - push ups

row/ 25

row/21

etc

scale up with deficit push ups (3")

***Score for Triibe is time for row/push up workout***

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Kevin Glass149