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Mon 17/6/19

in Workout Of The Day
17 Jun 2019  |  0 Comments


Every 3.5-4 mins for 4 sets of:

- Front squat x 5 reps (80-85% of 1RM | 4th set AMRAP, 1 RIR)

- DB Row on bench x 4-6 per side (1 RIR)

**30-60 sec. rest between exercises

Mobility fillers if needed:

- Banded ankle hip opener x 20 sec. per side

- Bench T-spine mob on bench x 5

- Pause counterbalance squat x 5

 

Accessory work - 3 sets of:

- BB RDL's x 8-10 (55-60%, 1 RIR)

- DB FFESS x 6-8 per side (1 RIR)

- Plank marching x 45 sec. (Legs, arms, contralateral)

*30-45 sec. rest between exercises


4th set of accessory work

OR

Conditioning finisher - 8 rounds (10 sec. on/20 sec. off):

- Sit-outs

- Bike/Prowler/Rope-slams

*2 rounds before switching stations

 
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