INTERMEDIATE 26/12/2019

Warmuo

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps

Then…

A. Strength
3sets of
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-8 reps @ 20X1
(aim for around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B. Conditioning
Every 5 minutes, for 20 minutes (4 sets) for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs

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