Tuesday, April 2, 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. Wide grip bench press

@ 2020 tempo

x3 reps x 5 sets

add 10% from last week across the board

A2. Strict Chin ups

goal is 8-10 reps - add weight if you can

x5 sets

A3. Side Plank hold

x:30/side x 5 sets

B. Workout

in front of a clock set for 15:00

800m run or 1K row

50 pull ups

800m run or 1K row

amrap push ups (scale up to dips or SHSPU)

C. Finisher

Rear delt raise x 15x2

arch holds x :20 x 2

Kevin Glass177