Week 10 – Day 50
Warmup:
Aerobic Primer
90sec Row @ 75-80% x 3 sets
60sec Rest
*build your pace with each set
+
3 Sets
6 RNT Overhead Squat
10 B Stance Hip Thrust/leg
14 DB Frog Pump
https://youtu.be/O77ZcyBaIB4 RNT OH squat
A1) Overhead Squat
2121; 2,2,2; rest 30sec
https://youtu.be/-j1Brs3LgtA
A2) Back Squat
20X1; 3,3,2; rest 30sec
A3) KB Cross Body Rear Foot Elevated Split Squat
3-5/leg x 3 sets; rest 30sec between legs; rest 2-3mins
https://youtu.be/eIETz1Kq6Lk
B) Dumbbell Single Leg Romanian Deadlift
20X1; 4-6/leg; rest 60sec between leg x 2-3 sets (tough sets)
https://youtu.be/IlOrGu1qzWs
C) 3 Sets – Increase Effort per Set
10 Dual Russian Kettlebell Swings (choose a tough unbroken weight)
20 Double Unders
10 Dual Kettlebell Front Squats
20 Double Unders
10 KB Burpee Box Step Ups 24/20″
20 Double Unders
50m Farmers Walk
REST 2mins between sets
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