Sunday, June 28

Rebuild Day!

Warmup:

3 Sets

5 Split Stance Dumbbell RDL

10 Dual DB Bent Over Row to External Rotation

5 Broad Jumps

15sec Bike Acceleration

(increase pace every 5sec)

rest as needed

Strength:

1) Split Stance Dumbbell Romanian Deadlift:

3110; 6-8/leg; rest 60sec x 3 Sets

2) Seated Alternating Dumbbell Arnold Press:

2111; 8-10/arm; rest 60sec x 3 Sets

3) Static Core Hold - 1:00-2:00

Conditioning:

5min AMRAP: 1-2-3-4-5-6....

Single Arm Incline DB Bench Press 60/40lbs R

Single Arm Incline DB Bench Press 60/40lbs L

*1 Turkish Get Up/arm between each set 60/40lbs

rest 2mins

5min AMRAP

1-2-3-4-5-6....

Strict Dips

*5 Cal Row between each set

rest 2 minutes

5min AMRAP

1-2-3-4-5-6....

L-Sit Lift Overs (tap feet on each side = 1 rep)

*5 Cal Bike between each set