Week 6 – Day 31
Warmup:
Aerobic Primer
45sec AB @ 75-80% x 5 sets
45sec Rest
*build your pace with each set
+
3-4 Sets – RUMP PUMP
20 Frog Pumps https://youtu.be/7IVoH7E4rWo
20 Stiff Legged KB Sumo RDL
20 Wide Stance Banded Hip Thrust https://youtu.be/9GXh3OcN17o
A1) Front Squat
3131; 4,4,4; rest 30sec
A2) Staggered Stance Deadlift
2121; 4-6; per leg; rest 3mins x 3 sets
Use straps as needed for grip
B1) Front Rack Drop Lunge
20X1; 4-6/leg x 3 sets; rest 30sec between legs; rest 90sec
https://youtu.be/232QggyayZU
B2) Jefferson Curl
4111; 5-7reps; rest 90sec x 3
Keep loads light as you work these for the next couple weeks
https://youtu.be/NFXqqvZGAHY
C) 3-4 Sets – NOT FOR TIME
50m Single Arm Farmers Walk/arm
50 Double Unders (use a wtd rope if you have one)
20 Goblet Step Ups (24/20″)
10m Prisoner Duck Walk
3 Turkish Get Up/arm
REST as NEEDED
*choose loads that force you to slow down a bit
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