The weekend is just about here! That doesn’t mean blow all your hard work during the week out of the water. Go into the weekend with your health, wellness, and goals in mind. Focus on how your decisions will make you feel after the fact. Skipping that workout/walk/outdoor physical activity? Over eating and/or drinking? Not getting proper rest? Take inventory on how your weekend decisions make you feel!
WARM UP – 6 TO 8 MINUTES
MOBILITY – THORACIC MOBILITY/BACK FOAM ROLL
MUSCULAR STRENGTH – DEADLIFT DAY!
1. DEADLIFT- 4 X 5 @70% WITH A 5 SECOND NEGATIVE
2A. BARBELL HIP THRUSTS- 3 X 8 WITH A 3 SECOND NEGATIVE
2B. SINGLE ARM DB BENT ROWS- 3 X 8 EACH
2C. BAND RESISTED DEAD BUGS- 3 X 20
METABOLIC CONDITIONING – 15 MINUTE AMRAP
20 KB SWINGS
20 PULL UPS
*AT THE 5 MINUTE MARK- 15 REPS OF EACH
*AT THE 10 MINUTE MARK- 10 REPS OF EACH
BAND HAMSTRING STRETCHES