STRENGTH
- Trap Bar Deadlift – 5×5
CIRCUIT 1 – 3 Rounds
- 800m Row / 15c Ride / 2 min Run
- TRX Rollout (Kneeling) x 10
- MB Windmill Slams x 6 (each side)
CIRCUIT 2 – 6 Rounds
- Bird Dog Row x 6 (each side)
- Curtsy Lunges x 6 (each side)
- DB Thrusters x 10
- Pull Up ISO Hold x :30s
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
- Resisted Dead Bug
- Plank Up/Downs
- Ecc Single Leg Lowers
- Toe Reaches
- Side Plank Knee to Elbow – Alternate R/L
- Banded Plank Row – Alternate R/L
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