Saturday, July 20th 2024

WARM UP

“The Warm Up”

3 Sets

:15 Jumping Jacks

:15 Air Squats

:15 Spiderman

:15 Jump Squats

then

3 Sets

:15 Hollow Hold

:15 Side Plank

:15 Transverse Squeeze

:15 Side Plank

then,

3 Sets

:10 Iso Deadlift

:10 Iso Bench Press

into

2 Sets

6 Pushups

6 Deadlifts

6 Prone Snow Angles

*build to starting deadlift weight

GET STRONG

From 0:00 – 12:00

Every 3 Minutes by 4 Sets

Deadlift

12-9-6-3

*build to a heavy set of 3

From 14:00-22:00

Every 2 Minutes by 4 Sets

Bench Press

12-9-6-3

*build to a heavy set of 3

then set up Stations

EMOM x 9

Alternating

-12 Heavy Russian KB Swings

-12 DB Reverse Lunges

-12 DB Z Press