Friday, January 6, 2023

A.Dead Lift

Work to a moderate set of 4 reps over 4 sets

nothing over RPE of 8

B. 3 rounds

DB reverse lunge steps x 20

strict pull ups x 5-10 reps

C. Workout

21-15-9

DB PC, 50/35#/hand

burpees over DB

+

21-15-9

DB Front squats, 55/35#/hand

Cal Row

+

40 db box step ups, 20" 50/35#/hand

D. Flex

d1 barbell rdl x 12x3

d1 tricep kickback x 12/side 3

d2 heals elevated bicycle squats x 18x3

d2 lateral delt raises x 18x3

d3 prone physio ball heal slides x 20x2

d3 AB sprint x :10 x2