Thursday
Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 80%
B.
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Rowing
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
Boom Lite
Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 90 seconds, for 15 minutes (5 sets):
Station 1 – Banded Good Mornings x 12-15 reps @ 30X1
Station 2 – Box Jumps x 6-8 reps @ 15X1
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)
B.
Every 7 minutes, for 21 minutes (3 sets) for times:
20/15 Calories of Rowing
100-Foot Walking Lunges with Farmer’s Hold
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