Monday – 4/30/18

Warm-Up
2 sets:
Quadruped Birddogs x 10
Quadruped forward and backward crawl x 10’/each
Russian Step-Up x 5/leg
Quadruped Torso Rotations x 10/side
+
1 set:
Sandbag Carry x 2 laps around rig

Workout
Choose an option below based off level of fitness and goals.

A. Every 2min, for 16min (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

-Or-

A1. Romanian Deadlift @30X1; 6-8 reps x 4 sets, rest 45sec
A2. Russian Step-Ups; 10/leg x 4 sets, rest 45sec
A3. Dips @2011; 10-15 reps x 4 sets, rest 45sec

B. Against a 2-minute running clock, complete an AMRAP of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″) or Regular burpees
– Rest 2 minutes between sets
X 4 sets

Optional Work (After class)
A1. Cable Pulldowns; 20 reps x 3 sets
A2. Reverse Hypers; 10 reps (heavy) x 3 sets
A3. Single Leg Hamstring banded curl; 15/leg x 3 sets