W6
Monday
A1. Sumo Deadlift @ 30X1,  10, 8, 6, 4, rest 60 sec (2-3 warm up sets building to 245# for set of 10 then build from there) **record weight for each
A2. Alt DB Bench Press on Swiss Ball @ 20X2, 8/arm x 4, rest 60 sec **hold weight in lockout while doing rep with other arm

55lbs
B1. Banded Russian KB Swings, 12 reps @ 70# + Blue band x 4, rest 60 sec
B2. Single Arm Front Plank, 40 sec/arm x 4, rest 60 sec
B3. Sorenson Hold, 40 sec x 4, rest 90 sec **focus on squeezing at the top

Tuesday
Repeat Effort
10 min @ 80%
Bike 500m
50’ Goblet Walking Lunges 53#
5 Ring Dips
5 Pull-Ups
Rest 5 min
X 3 sets

3+500
3+500
3

Wednesday
A1. Barbell Back Reverse Lunge, 8/leg x 4, rest 60 sec  **2-3 warm up sets to find starting weight, at least what you did step ups w/

155lbs

A2. Single Arm Ring Row @ 20X2, 8/arm x 4, rest 60 sec

B1. Single Leg Hip Extension on GH Machine @ 40X1, 8/leg x 4, rest 60 sec

B2. Single Arm DB Push Press @ 20X1 @, 8-10/arm x 4, rest 60 sec

55lbs

B3. Barbell Glute Bridge @ 30X2, 10 reps @ 165-185# x 4, rest 60 sec https://www.youtube.com/watch?v=ylpfCk3i-0Y


185lbs

B4. DB Hammer 21 Curls, 7 from bottom to half way up, 7 half way to the top, 7 full reps x 4, rest 90 sec

30lbs

Thursday
Repeat efforts
5 min @ 80%
Row 250m
3 Burpees over Rower
4 Box Jumps, 24” step down
Rest 3 min
5 min @ 80%
Bike 500m
7 V-Ups
5 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around

Did class workout (4+500meter, 20 twist, 9 box jumps)
Friday
A1. Crossover Step Down, 10/leg x 5, rest 30 sec-*hold weight in goblet position if possible https://www.youtube.com/watch?v=p4agCFvJttk
A2. Single Leg Glute Bridge @ 10X2 tempo *hold 2 sec at top, 12/leg x 5, rest 30 sec
A3. Lunge Jump, 8/leg x 5, rest 30 sec
+
Run 800m
12 side plank rotations/side
Rest 2 min
X 5 sets