September 20, 2017 – Strength

September 20, 2017 – Strength

Warmup:
10 minutes of biking, rowing or jog.
then
5 rounds for quality:
3 pullup, 6 pushups, 9 airsquats.
(move through at easy pace with precision and purpose, getting warm is our priority)

A.
3 sets:
Russian Step ups x 10 reps each leg,
rest 90 seconds between sets
(similar to last week but drive knee to sky)

B.
3-5 sets of:
Back Squat x 10 reps (3 second decent, heavy but good form)
Rest 45 seconds
Renegade Row x 10 reps each arm (1 second pause at top, 2 seconds down)
Rest 45 seconds

C.
Move quick, with quality.
Every 3 minutes for 5-10 rounds
10 reverse lunges with dumbells (5 each leg)
10 burpees as fast as possible
45 second plank from elbows

set a running clock. every 3 minutes start a round of 10/10/:45. (first round at 0:00, second round at 3:00, third round at 6:00 etc…) when you get to 5 rounds evaluate your time taken each round. if VERY fresh, continue. If slowing down, do one more round and stop there.

D.
accumulate 10 minutes in Chinese back plank

feel the burn! do this in one minute chunks, throughout the day or in one sitting.