Throwback Week: Triple Threat

Warm-up: 2 rounds

200 m row

1:00 Stability Ball Plank

20 Stability Ball Glute Bridges

Resistance Band Lat Pulls M/H

Then,

Resistance Band Chest/Shoulder Mobility

Then,

3-4 Warm-ups sets of 4-5 reps of Deadlifts


Option 1 > 3 Months

For time:

5 - 10 - 15 - 20 - 20 - 15 - 10 - 5

Pullups @Home

Deadlifts 95/135 @Home

KB Clusters 25/35


Option 2 < 3 Months

For time:

5 - 10 - 15 - 20 - 15 - 10 - 5

Pullups @Home

Deadlifts 65/95 @Home

KB Clusters 15/25


Option 3 < 1 Month

For time:

5 - 10 - 15 - 10 - 5

Pullups @Home

Deadlifts 45/65 @Home

KB Clusters 10/15


Option 4: Strength Focus

Complete 1/2 the main workout. Then complete 3 sets of 5 reps of each exercise AHAP. Complete all sets of one exercise before beginning another. Rest 2-3 minutes between each exercise.

DB Single Arm Rows (R+ L=1 Set)

DB Lateral Raises (with slow count - 3 counts up, 3 count hold, 3 counts down)


Cool Down:

Child's Pose