08.17.18

3 Sets – Focus on control of each movement – move slow and d!eliberately10 Quadruped Hip Ext/leg rest 15sec30sec Forearm Plankrest 15sec10 Side Plank Rotations/side rest 15sec10 Jefferson Curlsrest 60-90secthen bar bell warm up Amrap 7 min of 15 burpee...

08.16.18

6 min EMom ODD 40 sec push ups walk outs Even 40 sec step back lunges 12 min amrap 10 cal Rower10 Shoulder presses 15-35lbs DBs10 DB SItups (use one form your push press) Push press if you need to. Source: Workout Of The...

08.15.18

!f the movements to wake up the hips. EMOM x 12mins1st – 5 Box Jumps (increase height each round)2nd – 8 2-arm DB Hang Cleans (moderate weight)3rd – Row 30sec @ moderate effort A)Deadlift From rack: (6-8 inch ); 5,5,5,5; rest 2-3mins B) 4-5 Sets with...

08.14.18

6-8 Half Kneeling Bottom Up KB Press/arm rest 30sec12 Lateral Band Walksrest 30sec12 Scapular Push Ups on Elbows rest 60secA1) Dumbbell Bench Press: (semi supinated grip) 30X1; 6-8reps; rest 60sec x 3A2) Dual Dumbbell Prone Row: @2111; 6-8repsrest 60sec x 3 setsB1)...

08.13.18

warm Up part 110 min row at a 80-85% pace Part 2 5 sets movement based:20 sec wall facing HS hold12 step ups – 20/24” 24 single unders Source: Workout Of The...