Week 11 – Day 55
Warmup:
Aerobic Primer
90sec AB @ 75-80% x 3 sets
60sec Rest
*build you 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 Overhead Squat
https://youtu.be/mqSuyvXIWgU B Stance Hip Thrust/leg
https://youtu.be/N6t2Fv0SKGc DB Frog Pump
A) Overhead Squat
30X1; 4,3,2; rest 2-3mins
B1) Back Squat
20X1; 1.1.1.1; 1.1.1; 1.1; rest 10sec/rest 30sec
B2) Sled Push
30m TOUGH; rest 2misn
C) Dumbbell Cross Body Single Leg Romanian Deadlift
30X0; 3-5/leg; rest 60sec between leg x 2-3 sets (tough sets)
https://youtu.be/kZR68f5AYLM
D) 3 Sets – High Effort Per Set
20 Wtd Double Unders
10 KB Front Rack Reverse Lunge (5/leg)
20 Wtd Double Unders
10 Double Kettlebell Clean
20 Wtd Double Unders
10 Kettlebell 2-arm Deadlift
20 Wtd Double Unders
rest 2mins between sets
*choose a load for the KB that you can manage for all 3 movements
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