Friday, April 8, 2022

A.Dead lift

4 reps @ 30x1 tempo x 3 sets @ RPE of 8 for all sets

**after each set to 20 banded pull aparts

**warm up over 2-3 sets to working weight for the DL

B. 3 rounds

goblet bicycle squats x 15 reps @ 2020 tempo

prone hamstring curls x 20 reps

C. Workout

OT 6:00 for 3 rounds

20 DB alt. PS, 55/35#

20 wall balls, 20/14# to 10'

400m run

D. finisher.

20 vertical toe. touches

20 heel touches

:40 plank

rest :60

x3