2019 One Last Shot for Abs Week 8 Day 1
1. Warm Up:
3 Sets:
20 Barbell Good Mornings
15 Push ups
200 Row
2. Weightlifting:
Back Squat Waves
Set 1: 6 Reps 60%
Set 2: 4 Reps 80%
Set 3: 2 Reps 90%
2 Minutes Rest
Set 4: 6 Reps 60%
Set 5: 4 Reps 70%
Set 6: 2 Reps 80%
2 Minutes Rest
Set 7: 6 Reps 60%
Set 8: 4 Reps 80%
Set 9: 2 Reps 90%
Set 1: 6 Reps 60%
Set 2: 4 Reps 80%
Set 3: 2 Reps 90%
2 Minutes Rest
Set 4: 6 Reps 60%
Set 5: 4 Reps 70%
Set 6: 2 Reps 80%
2 Minutes Rest
Set 7: 6 Reps 60%
Set 8: 4 Reps 80%
Set 9: 2 Reps 90%
3. Metcon:
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
4. Mobility
Star Plank
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