04.23.2018

Warm up:

800m dolphins run OR 800m row OR 40cal bike

then

2x 12/ea
Banded straight arm lat pull downs
Cossack squats
Cat/camel
T-spine bridge

Strength:

A) Deadlift Program; Week 1
10 x 3 @ 60% 1RM
rest as needed between sets

B) Dumbbell Bulgarian split squat;
3 x 10 (across, AHAP, L+R)

Finisher:

Tabata (5 Rounds)
Hanging Knee raise / Leg raise / Strict toes to bar
Plank hold / Long plank hold

Recovery:

1- Posterior chain floss OR pigeon pose; 90sec/

2- Bretzel; 90sec/