Friday 5.22


BARBELL

Rest Day or make up day.



BODY

[EMOM x 8]

Tempo Deadlifts x 8 reps (40-60%)

[5 sets]

Tempo Bench press x 8-10 reps (40-60%)

Rest 1 minute after each set.

[EMOM x 8]

DB Hamstring curl x 8 reps

Or

Banded Hamstring curls x 12-15 reps

[4 sets]

Barbell JM press x 8-10 reps

[4 sets]

Good mornings x 8-10 reps

30 sec. Hollow hold + 50 Flutter kicks

Rest 1 minute after each set.



BASIC TRAINING

[Warm-up]

4 sets:

10 DB plank pull throughs

8 RDL’s

6 Inch worm walk out/in

4 Burpee Broad Jumps


[3RFT]

21 Hang Power Cleans

15 Supinated Bent over Rows

9 Wall walks

400 meter Run