2019 Time to WORK Week 4 Day 4
1. Warm Up:3r
12 Banded Good Mornings
5 wall climb
2. Metcon Weightlifting:
Every 4min. x 5 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM
500m Row
5 Deadlifts @75-80% of your 1RM
3. Accessory Work
A fun Ab piece I want everyone to do!
3 Rounds:
1 Min Plank Hold
Immediately into;
20 Russian Twists with 15/10
Immediately into;
10 Barbell Sit-Ups 45/35lb.
–Rest 1min. —
3 Rounds:
1 Min Plank Hold
Immediately into;
20 Russian Twists with 15/10
Immediately into;
10 Barbell Sit-Ups 45/35lb.
–Rest 1min. —
4. Mobility
Couch stretch, band face pull
Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec.