Miercoles 01 Febrero

WARM-UP
3:00 Row
Into…
2-3 ROUNDS
50’ Light KB Goblet hold Walking Lunges
3/3 Single Leg Bridge-Ups at a 30X3* Tempo
:45 Plank Hold
*This is shorthand for what is called “tempo” in the strength and
conditioning world. This means 3 seconds down, 0 second at the
bottom, eXplode up and 3 second hold at the top.
STRENGTH (ALL)
6-6-6-6*
Deadlifts

WORKOUT
8 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 – Up-Down Over Bar
MOVT 3 – Sit-Ups

OPTIONAL COOL DOWN
FOR RECOVERY
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows