WARM-UP
EMOM X 9 MINUTES
MIN 1 - :40 CARDIO (LIGHT / MODERATE)
MIN 2 - :40 BANDED GOOD MORNING
MIN 3 - :40 DEADBUGS
INTO…
1:00 MAX EFFORT ROW/SKI/BIKE CAL
STRENGTH
3X5
DEADLIFTS
*KEEP WEIGHT LIGHT ACROSS ALL THREE SETS. THIS IS A DELOAD WEEK. MEMBERS CAN CHOOSE TO USE DB’S FOR THEIR DEADLIFTS.
WORKOUT
EMOM X 15 MINUTES
MIN 1&2 - MAX CAL CARDIO CHOICE
MIN 3 - 7 DEVILS PRESSES ( KEEP LOADS LIGHT / MODERATE)
COOL DOWN OPTIONAL
EMOM X 6 MINUTES
MIN 1 - :50 NASAL BREATHING - CARDIO OF CHOICE
MIN 2 :25/:25 SINGLE LEG GLUTE BRIDGE-UP
MIN 3- :50 CAT/COW
