Thursday
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Rowing
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)
Boom Lite
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-8 reps @ 20X1
(aim for around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Rowing
15 Dumbbell Burpee Box Step-Overs
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