Saturday, August 10th 2024

WARM UP

“The Warm UP”

:15 Jumping Jacks

:15 Air Squats

:15 Spiderman Lunge

:15 Jump Squats

then,

McGill Big 3

-Curl Ups – 3 sets of :10 Hold Each Side

-Side Plank – 2 x :15 Each Side

-Bird Dogs – 3 x :10 Hold each side

*Grab Barbell

10 Good Mornings

10 Glute Bridges

5 Pushups

5 x :10 Deadlifts pause at Mid Shin

5 Push-ups

*build up to workout weight

PARTNER WORKOUT

40 Rounds For Time:

I Go/You Go (20 each)

-3 Deadlifts (245/165) (Rx+315/205)

-6 Push-Ups

-9/7 Cal Machine of Choice

*Intended Stimulus – Deadlifts are meant to be heavy, but something you do unbroken. This workout comes down to who can consistently move the machine fast over all the rounds.