Monday, May 9th, 2022

WARM UP

3:00 Row (:30 Easy/:30 Hard)

then,

Core Activation

2 Sets

-8 Deadbugs (very slow)

-:20/:20 Star Plank

-8 Bird Dogs

into 2 Sets

-6/6 SL RDLs

-6/6 SL Glute Bridges

Deadlift Technique

GET STRONG

Every 2 Minutes x 4 Sets

-5 Deadlifts (control bar to the floor and reset each rep)

*focus today is learning how to drive with legs instead of pulling with back instead of just getting as heavy as possible

METCON

4 Rounds

-15 DB Squats (50s/35s)

-15/11 Cal Row

-15 DB Deadlifts (50s/35s)

-15/11 Cal Row

*18 Minute Cap

RECOVERY

2:00 Cool Down Bike

:60 Butterfly with hands under ankles

Banded Hamstring Stretch

Banded Hip Flexor Stretch

EXTRA CREDIT

15-12-9-6-3

-Back Extensions

-GHD Sit-Ups