Monday, June 20th, 2022

warm-up (16 minutes)

as many quality reps as possible in 8 minutes
10 glute bridge
16 hamstring marches
6 inch worms to scap push-up
20 mountain climbers (each leg is 1)
PVC stiff leg deadlift demo and form check (5 minutes)

Barbell stiff legged deadlifts

Every 1:30 minute on the minute x 4 rounds
x 15 reps (build weight as needed)

*Not a huge amount of weight needed here. Focus on feeling the tension in the back of your legs and practice holding a neutral spine.

For time (30 minute cap)

8 rounds
250m row
8 push-ups

into

8 rounds
10/8 calorie air bike
10 sit-ups

*This is aerobic training, no reason to stop. Get sweaty and keep the pace at a level your breathing heavy but can still answer a question if asked. Pick a push-up and sit-up variation you can do no problem for the first few rounds.