Thursday 130207

Warm-up

Planks and Flutter Kicks – get that core warmed up before we DL.

Planks with alternating arm and leg – Get in the standard push-up position. Lift your right arm and your left leg off the floor at the same time without moving your torso. Hold. Return to starting position, then repeat, lifting your left leg and right arm. 4 mins total.

Flutter Kicks -Lie face up on the floor with your legs extended, toes pointed and hands tucked underneath your glutes to support your lower back. Lift both legs off the floor a few inches and alternately kick the legs up and down. 3 sets of 50

Workout

Dead Lift

It is heavy it is on the ground so pick it up.

Using 90% 0f your 1RM for the math, complete:

3@70%
3@75%
AMRAP @80%

Press

Using 90% 0f your 1RM for the math, complete:

3@70%
3@75%
AMRAP @80%

Mini MetCon
5x
1:40 Row
:20 rest
Aim for 400m + per effort

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