Week 7 – Day 35
Warmup:
Aerobic Primer
60sec Row @ 75-80% x 4 sets
60sec Rest
*build your pace with each set
+
3-4 Sets – RUMP PUMP
10 Good Morning
20 Jump Lunges
30sec Bench Sorenson
https://youtu.be/F8dCjzbed-4 barbell good morning
https://youtu.be/bCxZTvBy-Mc bench sorenson
A) Single Arm Cross Body DB Jefferson Curl
4111; 6/arm; rest 30sec between arms x 3 – keep it light and focus on good range of motion
https://youtu.be/dFQeo-jkmAw
B1) Overhead Squat
5151; 5,4,4; rest 30sec
B2) Dual Kettlebell Front Rack Carry
40m TOUGH; rest 2-3mins x 3
C) Rear Foot Elevated Split Squat
10X1; 8-10/leg x 2 sets; rest 30sec between legs; rest 2mins
https://youtu.be/G0Mo2LF8uLU
D) 4 Sets – NOT FOR TIME
7m Quadruped Crawl Forward and Backwards
6 Rower Pike Ups (3030 tempo)
5 Burpee Box Jumps (challenging height)
4 Back Squats 22X2
30m Single Arm KB Overhead Carry/arm
REST as NEEDED
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