February 3, 2016

February 3, 2016

5 minute clock :
a) row 100 meters
b) pushups x 10
c) plank x 20 seconds
d) situps x 10

 

men's workout :
9 sets , every 3 minutes complete :
10-12 calorie row
5-6 bench press @ 50-70% of 1rm
15-20 hanging leg lifts/ 30 sec plank

notes :
- recovery day. pick rep ranges. flush soreness.
- alternate between leg lifts and plank each set.

 

women's workout :
9 sets , every 3 minutes complete :
8-10 calorie row
5-6 bench press @ 60-80% of 1rm
12-15 hanging leg lifts/ 30 sec plank

notes :
- recovery day. pick rep ranges. flush soreness.
- alternate between leg lifts and plank each set.

 

10 minute clock dedicated to mobility.

notes :
- what is sore on your body? smash/roll it!
- what mobility limitations do you have? work on them!
- please take the time to do this! it is key to healthy muscle and injury prevention


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