MONDAY 5/16

julia
Monday, May 16, 2022 - 01:13

WARM-UP

2 ROUNDS

5/5 LEG SWINGS

5/5 SINGLE LEG HIP CIRCLES*

5/5 SINGLE LEG GOOD MORNINGS

5 LUNGE + LUNGE + SQUAT

*PULL ONE KNEE INTO CHEST AND CIRCLE IT OUT WIDE; 5 ON EACH LEG OR 10 ALTERNATING.

INTO…

400M RUN

5 ABOVE THE KNEE DEADLIFTS

10 WALL BALL DEADLIFT

15 GLUTE BRIDGE MARCHES

STRENGTH

2X3 (2111)

2X3 (1111)

1X3 (10X1)

DEADLIFT*

*FIRST 2X3MOD-HEAVY / SECOND 2X3 HEAVY / 1X3 HEAVY +

TEMPO

1ST NUMBER IS DOWN PORTION

2ND NUMBER IS DOWN POSITION

3RD NUMBER IS UP PORTION

4TH NUMBER IS UP POSITION

WORKOUT

ON A 5:00 RUNNING CLOCK…
400M R

20ALT. BACK RACK LUNGES (135/95)995/65)

MAX WALL BALL SLAMS IN REMAINING TIME

-REST 2:00-

ON A 7:00 RUNNING CLOCK 800M RUN

40ALT. BACK RACK LUNGES (95/65)(65/45)

MAX WALL BALL SLAMS IN REMAINING TIME

(SCORE IS TOTAL WALL BALL SLAMS)


CIRCHIIT