Thursday 9.17.2020



A. Three sets of:
Bulgarian Split Squats x 6 reps @ 3010
immediately followed by…
Dynamic Bulgarian Split Squats x 8-10 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the Pull-ups
Strict Pull-ups x 6-10 reps (if you are proficient here, try to take an extra wide grip on these)
Rest 60 seconds

For the Split Squats…you’ll perform the first 6 reps holding a Kettlebell or Dumbbell in a goblet position, then after the 6th repetition you’ll drop the weights and perform 8-10 more reps unloaded, trying to jump as high as possible each rep. PULL yourself down with your hamstrings then squeeze to the top with your glutes.

B. Three rounds, not for time, of:
Goblet or Dual Kettlebell Wall Sit x 45 seconds
Banded Face Pull x 10-15 reps @2112 tempo (hold for 2-seconds with the scaps squeezed on each rep)
Banded Good Mornings x 15-20 reps @2010
Side Plank x 30-40 seconds each side


5 minute easy Bike
Bike 60 seconds @85-90% aerobic effort
Bike 60 seconds @easy effort
x 5 rounds (10 minutes)
Rest walk 3-5 minutes
x 2-3 sets


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