Thursday August 22nd 2019

Thursday

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 5 reps @ 75%

B.
Three rounds for time of:
400 Meter Run
30 Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)
15 Devil’s Presses (55/35 lb DBs)

Boom Lite

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Then…

A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 20 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 45-60 seconds

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
30 Walking Lunges with Dumbbell Farmer’s Carry