Wednesday 08.13.2020

POSTED ON August 12, 2020

Wednesday | 08.13.2020

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Wednesday 08/12
Warm Up: Min 0-15
2:00 min easy bike
8 min AMRAP
10 Empty Bar RDL
5 Step back lunges (each side)
3 inch worms
10 single arm DB Strict Press (each side)
– into workout prep –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Deadlift 6×2,2×3@80%
– Complete a set every 90 seconds, on the 7th – 8th set complete 3 reps –
* Use same weight for all 8 sets
Workout: Min 30-50
5 Rounds
100ft Lunge Walk
25 Push Ups
20 Sand Ball Slams (50/30) (substitute alternating dumbbell snatches)
– 16 minute time cap –
Accessory: Min 50-60
3 Rounds:
1:00 Side Plank (each side)
10 Lateral Box Step Up (each side)
25 Hip Extensions on GHD
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