Thursday, July 5, 2018

Thursday, July 5, 2018

(A) Warm Up - start this as soon as you arrive. The Good Mornings will begin at :20 past. BE ON TIME!

3 Rounds:

1:00 Bike (Easy)

10 Hollow Rocks

10 Back Extensions

Into…

3 Rounds:

:30 Bike (Moderate)

8 Empty Barbell Good Mornings

3 Inchworms

Into…

3 Rounds:

:15 Bike (Fast)

5 RDL (light barbell)

5 Deadlifts

(B) Good Mornings

3 sets x 8 reps - this is not about loading, but rather range of motion and technique. We do not usually train this under load, so build steadily and lightly.

(C) “Fireworks”

For Time:

50 Sit Ups, 20 Cal Bike, 10 Deadlifts

40 Sit Ups, 16 Cal Bike, 8 Deadlifts

30 Sit Ups, 12 Cal Bike, 6 Deadlifts

20 Sit Ups, 8 Cal Bike, 4 Deadlifts

10 Sit Ups, 4 Cal Bike, 2 Deadlifts

RX- 245/165

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