W3
Monday
A1. Sumo Deadlift @ 30X1, 10 reps @ 235# x 3sets, rest 60 sec
A2. Incline Single Arm DB Bench Press @ 20X2, 10/arm x 3, rest 60 sec

55lbs

B1. Single Leg Glute Bridge @ 3012, 12/leg x 5, rest 60 sec
B2. Single Arm Farmer Carry, 30 sec/arm x 5, rest 60 sec

62lbs( started with 88lbs but was not able to keep it off body)

B3. GHD Hip Extension @ 4022, 6-8 x 5, rest 90 sec **control tempo and focus on squeezing at the top

6

Tuesday
Repeat Effort
10 min @ 80%
Row 250m
10 DB Thrusters, 20#/H
5 Burpees
5 Box Jumps, 24” step down
Rest 5 min
X 3 sets
**goal is same or more each set, not laying on ground at end

Wednesday
A1. Barbell Back Rack Russian Step Ups, 10/leg x 4, rest 60 sec
A2. Single Arm Bent Row @ 20X2, 8/arm x 4, rest 60 sec
B1. Single Leg Banded DB RDL @ 40X1, 8/leg x 4, rest 60 sec **band around rig and around working knee
B2. Banded Tricep Extensions, 20 reps x 4, rest 60 sec
B3. American Hip Thrust @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec **shoulders on bench, bar on hips, heavy
B4. Pronated Grip Barbell Curls @ 4040 tempo (4 sec up, 4 sec down), 10 reps x 4, rest 90 sec

Thursday[ Did class workout got 5 full rounds]
Repeat efforts
5 min @ 80%
Row 250m
10 Squat Jumps
5 Ring Push Ups
Rest 3 min
5 min @ 80%
Bike 500m
12 steps Walking Lunges
5 Pull-Ups
Rest 3 min
Repeat both
**goal is same or more second time around

Friday
A1. Curtsy Squat, 12/leg x 4, rest 30 sec
A2. Single Leg Glute Bridge, 12/leg x 4, rest 30 sec
A3. Lunge Jump, 10/leg x 4, rest 30 sec
+
Run 400m
10 side plank rotations/side
Rest 1 min
X 7 set