W2
Monday
A1. Double KB RDL (to just below knee cap) @ 5051,  5 reps x 4, rest 60 sec (2-3 warm up sets) **focus on good tempo (5 sec down and 5 sec up and feeling it in hamstrings

A2. Incline Bench @ 42X1, 6-8 x 4, rest 60 sec **put one end of bench on top of another bench for incline

B1. GHD Hip Extension @ 20X2, 12 reps x 4, rest 60 sec **hold plate across chest if possible

B2. Side Plank Arch Ups, 15/side x 4, rest 60 sec

B3. Banded Good Mornings @ 2020, 25 reps x 4, rest 90 sec **Green band

Tuesday( Class needed bikes so end up doing their workout)
Repeat Effort
10 min @ 80%
Bike 500m
7 Pull-Ups
7 Burpee Box Jumps, 24”
Rest 5 min
X 3 sets

Wednesday **record weights and reps etc..
A1. Heels Elevated Front Squat @ 40X1, 8 reps x 4, rest 60 sec  **2-3 warm up sets to find starting weight, heels on green 10# plates

145, 185, 200, 220
A2. Wide Grip Pull-Up @ 40X2, 4-6 x 4, rest 60 sec **focus on tempo on way down **add weight if possible

6, no weight

B1. Swiss Ball Hamstring Curls @ 40X1, 8 reps x 4, rest 60 sec - https://www.youtube.com/watch?v=oAYtwM95-ug



8

B2. Medball Push Ups @ 20X1 @, 10-12/arm alternating x 4, rest 60 sec- https://www.youtube.com/watch?v=oF2dMVdvnik

B3. Barbell Glute Bridge @ 10X3, 12 reps @ 165-185# x 4, rest 60 sec **note change in tempo

 https://www.youtube.com/watch?v=ylpfCk3i-0Y

185

B4. Narrow Supinated Grip Pull-Ups @ 20X1, AMRAP Unbroken x 4, rest 90 sec- https://www.youtube.com/watch?v=K0KcnKEnsQQ
10,8,9,10

Thursday (it was only 1 person in 6:30 class so I did workout with them)
Repeat efforts
5 min @ 80%
Row 250m
5 burpees
Rest 3 min

5 min @ 80%
Bike 500m
10 Russian KBS, 53#
10 V-Ups
Rest 3 min

5 min @ 80%
Run 200m
15 Wallball, 20#
Rest 3 min

Repeat both
**goal is same or more second time around

Friday **get it in!
A1. Jumping Lunges for max heigh, 12/leg x 4, rest 30 sec-*

A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 4, rest 30 sec

A3. Wall Squat, 60 sec x 4, rest 120 sec
+
Run 800m
30 sec Hollow Hold
Rest 2 min
X 5 sets