WEEK 6 – Day 30, Friday – 19th February 2021

Week 6 – Day 30

Warmup:
Aerobic Primer
45sec Run @ 75-80% x 5 sets
45sec Rest
*build you pace with each set
+
3-4 Sets – RUMP PUMP ⁣
10 Good Morning https://youtu.be/F8dCjzbed-4
20 Jump Lunges https://youtu.be/3Cm18eV-KXo
30sec Bench Sorenson https://youtu.be/bCxZTvBy-Mc

A1) Front Squat

2121; 3,3,3,3; rest 30sec

A2) Staggered Stance Deadlift

2020; 3-5/leg x 4 sets; rest 3mins
Use straps as needed for grip
https://youtu.be/pJcNzjZb14Q

B1) Barbell Front Rack Drop Lunge to Knee Lift

20X1; 3-5/leg x 3 sets; rest 30sec between legs; rest 90sec
https://youtu.be/4u5UnpXoeXU

B2) Jefferson’s Curl Kettlebell Loaded

4111; 6-8reps; rest 90sec x 3
https://youtu.be/y6to8vVomSU

C) 4 Sets – NOT FOR TIME

40m KB Cross Body Carry (20m/arm)
8 Single Arm DB Suitcase Walking Lunge R arm
4 Wall Walks
8 Single Arm DB Suitcase Walking Lunge L arm
8 Seated Box Jump Step Down 30/24″
REST as NEEDED
*choose loads that force you to slow down a bit
https://youtu.be/bqBvsheL9AM
https://youtu.be/k-z2ftl1Z04
https://youtu.be/JsGNOjxsu9A