Deads & MetCon

Warm-Up:

200m Run/Row

Resistance Band Chest/Shoulder Mobility

15 Stability Ball Lower Leg Raises

15 Stability Ball Alt Arm & Leg Raises

Then,

15 Good Mornings with PVC or 15 lb bar only

15 Romanian Deadlift (RDL) Drill with a light bar or PVC (Hamstring/Hip/Glute engagement)


Main Workout: To be completed in 2 sections

Section 1 : MetCon

Option 1 > 3 Months:

AMRAP in 12 Minutes

200 m Run/Row

10 Stability Ball Rear Delt Raises 8/10

10 OH Triceps Ext 20/25

10 Triceps Pushups


Option 2 < 3 Months:

AMRAP in 10 Minutes

200 m Run/Row

10 Stability Ball Rear Delt Raises 5/8

10 OH Triceps Ext 15/20

10 Triceps Pushups


Option 3 < 1 Month:

AMRAP in 6-8 Minutes

100 m Run/Row

10 Stability Ball Rear Delt Raises 3/5

10 OH Triceps Ext 10/15

10 Triceps Pushups


Section 2: Deadlifts

Option 1 > 3 Months

5 - 5- 5 AHAP Deadlifts


Option 2 < 3 Months

5 - 5- 5 Deadlifts 65/85


Option 3 < 1 Month

5 - 5 - 5 Deadlifts 25/45


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts and weights to comments


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