Verdict

Warm-up:

400 m Run/Row

Arm Circles

20 Squat to Calf Raise


Option 1 > 3 Months

Continue adding reps, safely, for 24 minutes:

10 KB Deadlifts 35/45

10 KB Swings 35/45

10 Superman Back Extensions

10 Pushups

11 Reps of everything...

12 Reps of everything...

13...


Option 2 < 3 Months

Continue adding reps, safely, for 20 minutes:

10 KB Deadlifts 25/35

10 KB Swings 25/35

10 Superman Back Extensions

10 Pushups

11 Reps of everything...

12 Reps of everything...

13...


Option 3 < 1 Month

Continue adding reps, safely, for 12 minutes:

10 KB Deadlifts 15/25

10 KB Swings 15/25

10 Superman Back Extensions

10 Pushups

11 Reps of everything...

12 Reps of everything...

13...


Cool Down:

Shoulder/Chest Stretches

Low back and piriformis stretches

QL Stretch

Child's Pose

Pigeon Stretch

Post Thoughts and Rounds to Comments

36 views0 comments

Recent Posts

See All

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

 Logo-2.jpg