Monday – 4/16/18

Warm-up (10min)
Hip Crossover x 10
Iron Cross x 10
90/90 Windmill x 10
Torso Rotations x 10
+
2 sets :
Banded Good Morning x 15
Standing Rotational MB throws x 15/side
Ball Slams x 10
Goblet MB Squats x 10
+
Warm-up movements below (5min)

Workout
Choose an Option below:
Options will be based off your ability to get into a proper deadlift position and current level of fitness that the coach will help decide.

A1. Every 3min, for 18min (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%

-Or-

A2. Every 90sec, for 18min (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B. Five rounds for time of:
400 Meter Run/Ski or 1000m Bike, or 500m Row
20 Walking Lunges with KB/DB in Farmer’s Carry (70/53lbs)

Optional (after class)
A1. Cable or Banded Pull downs; 10-12 x 4 sets
A2. Reverse Hypers; 20 reps x 4 sets
A3. Banded Abductions; 15/side x 4 sets