WEDNESDAY 5/6/2020

julia
Wednesday, May 6, 2020 - 00:47

WARM UP

2 ROUNDS

:30 RUNNING IN PLACE

:30 JUMPING JACKS

:30 ALTERNATING SIDE LUNGES

:30 BEAR HOLD

 

THEN...

 

3 SETS

5 (EACH LEG) SPLIT STANCE DUMBBELL RDL’S

10 DUAL DB BENT OVER ROWS TO EXTERNAL ROTATION

5 BROAD JUMPS

25 DOUBLE UNDERS/ 50 SINGLE UNDERS

(REST :30 BETWEEN SETS)

MUSCLE CONDITIONING:

3 SUPERSETS OF:

A1) FROG STANCE DEADLIFTS X12 REPS (3 SEC TEMPO ON THE ECCENTRIC PHASE)

A2) KB FRONT RACK POSITION DEFICIT SPLIT SQUATS X10 REPS EACH LEG
(:30 REST BETWEEN SETS-3 SECOND TEMPO ON THE ECCENTRIC PHASE)

CONDITIONING: 

12 MINUTE AMRAP:

25 DOUBLE UNDERS/50 SINGLES UNDERS

 12 DB FRONT SQUATS

10 DEVILS PRESSES

12 DB FRONT SQUATS

25 DOUBLE UNDERS/50 SINGLE UNDERS

REST 2:00

3 ROUNDS NOT FOR TIME

20 ALTERNATING CURTSY SQUATS

20 FROG PUMPS