02.02.2022

Warm Up
3 sets
10 supinated inverted rows- https://youtu.be/zbLAEQ3e9gw
10 weighted sit ups- hold DB at chest
10 box step ups- rounds 2 & 3 use the DB for weighted step ups



Primer
2 sets
1. hamstring curls x 20 with band on rig
2. reverse lunges x 8 each side
3. posted single leg RDLs x 6 each side https://youtu.be/nlMwlAHGR60





Strength
deadlift week 10
65%x5, 72.5%x5, 77.5%,3 x 5, 77.5%x5+




At Home Strength
3 Sets
1. Single Leg Dumbbell Romanian Deadlift; 30X1; 6-8/leg
Immediately into:
2. Single-Leg Dumbbell Hip Thrust; 20X0; 8-10/leg
rest 30 sec and back to 1

WOD
"Rusty Ralph"
For Time
50/40 cals bike
20 burpee box jump overs 24/20"
20 dual dumbbell devil's press 50/35 35/20


Post WOD
2-3 sets
20 prone banded hamstring curls
20 front foot elevated lunges- add weight if you like
10 each side bird dogs