STRENGTH DAY
Dynamic Warm-up
Full Body Strength:
You do not need a high intensity, conditioning workout every day of your life. In fact, it leads to diminishing returns. Follow the tempos and work on QUALITY of movement.
Grab a partner and start on different stations for 2 and 3.
1)
Every 2min x 8min
Tempo Bench Press x 5 reps @22X1
2)
Every Minute on the Minute x 10min
1- Barbell Hip Thrusters x 8-10 reps
2- Strict Pull-ups x 6-8 reps
3)
Every Minute on the Minute x 10min
1- Supinated Grip Bent Over Rows x 8 reps @2111
2- Ring Dip Negatives + Iso Hold x 4 reps @44A0
4)
Every Minute on the Minute x 6min 1- Straight Leg Bottom Balance x 40sec
2- Straight Body Ceiling Reaching Crunches x 30sec