Posts tagged 180
Friday, April 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. Back Squat

3 RM @ 4xx1 tempo @ 85% feel in 5 sets

A2. Pull up Drop set

3 weighted pull ups @ 80%

drop weight and amrap strict chin ups x 5 sets

B. Workout

***Score in Triib is Time***

30 dB box step ups, 50/35# per hand

6 K2E

24 dB box step ups, 50/35# per hand

12 K2E

18 DB box step ups, 50/35# per hand

18 K2E

12 DB box step ups, 50/35# per hand

24 K2E

6 DB box step ups, 50/35# per hand

30 K2E

**scale up to T2B if you want

C. Finisher

delt routine (front/side/rear) x 10 per

supine curls x 12-15

x2-3 sets

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Kevin Glass180