This week we will not be doing any max effort lifts due to the Girls Gone Rx series. Next week we will be back to our regular programming.
- Front squats 4x6x70%
- Barbell stiff leg deadlifts 4x6-8 moderate weight
- Banded hamstring curls 4x30
- Reverse hyper or back ext 4x8-12
Note- stay on each movement for all 4 rounds before moving on to the next movement.
Garage Gym "Emily"
10 rounds for time of:
- 30 Double unders or jump rope
- 15 pull ups
- 30 squats
- 10 burpees
If you have a time constraint or your conditioning is low, cut the rounds down to 6-8.
Jump rope- if your very proficient at jump rope but don't have your doubleunders yet, try practicing DU today. Don't stress, count your singles in but try to get a few DUs
Pull ups- scale in any way you like. Challenge yourself in a different way for today.. for example: try a wider grip to get more lat engagement, try a few strict before moving to banded.
Squats: these are only body weight. Use this time to get full depth with hips below parallel. If you need a gauge, tap a box each time to make sure your getting depth.
Burpees: if your back can't tolerate burpees sub in with ball slams or a quick around the block run.