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Workout: 5_14_2020

Workout: 5_14_2020

Don’t Weaken. Stay Strong.

Warm up

  • 2x: Forward lunge Stretch x 4 + superman x 12 + Prone Scorpion x 4

  • 2x: weightless wide stance hip hinge x 10 + windmill stretch x 4

  • 2x: Side Plank Dip x 12/12 + SL Glute Bridge x 10/10 + 6 pt. Knee rotations x 10R/10L

Strength

Athletes choice: Squats or Deadlifts!

If you have enough weight to make it “heavy” then: 5-5-5-5

If you have moderate weight: 8-8-8-8

Light weight: 12-12-12-12

Between each set:

  • Triceps work x 12/12 + Superman pull downs x 12

Work

5x: (Complete all of section 1 before going to 2, etc.)

1) 30/30 x 4: Press + OH Hold

2) 30/30 x 4: Squat Jump + Wall Sit

3) 30/30 x 4: Biceps Curls + 90 Degree Hold

4) 30/30 x 4: Front Squat (Sub Goblet Squat) + Front Rack Hold

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