Friday the 24th
Warm Up-
Three rounds:
20 Bodyweight lunges
10 Incarcerated person get ups
then…
500m Row (or 50 bodyweight squats)
First-
Barbell Squats
Build up to your 3 Rep Max
Then…
5×5 BB Backsquats @ 3RM
Second-
2×5/side Barbell Forward Lunges @ 50% of your 3RM Backsquat max
(either do the math or just take a few pounds off 😉 )
then
2×5/side BB Reverse Lunges @ 50% of your 3RM Backsquat max
Finally
1×12 barbell only forward lunges
1×12 barbell only reverse lunges
Third-
Three Rounds
750m Row
20 Dumbell Burpee Deadlifts (35lbs)
20 Kettlebell Plank Drag Through
last…
three rounds
1 minute hollow hold
1 minute arch hold
:30 side plank hold left side
:30 side plank hold right side
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