Thursday, 13Feb20

Group Warm-up will be posted on the board

Superset these 2 movements:

  • Front Squats: 10 sets of 6-8 reps with a :4-:0-:0 tempo
  • Hip Bridge Extension:  (foot elevated) 10 sets of 10 on each side with no tempo

Accessory Lifts: (No Supersets)

  • DB Lateral Lunge: 3 sets of 10-12 reps each side, rest after each set

Abs– 5 Rounds:

  • 10 Barbell Sit-Ups, rest after each set


Little bit of Cardio here: 10min. EMOM

(Minute 1.)
Complete max effort on Bike. Use a sustainable effort, not everything you have and then… You’re dead.

(Minute 2.)
Complete Max Effort Push-Ups

* Goal is to get good and sweaty


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